Friday, 4 March 2016

Please note – 18:30 class  cancelled due to the CF Open. Friday evening classes to resume normal schedule from 1 April onwards.

 

“Brazilian Butt Blaster”

20 min AMRAP

25 ft OH walking lunges 45/35#

8 Burpees to plate

25 ft OH walking lunges 45/35#

8 Pull ups

 

Single Sport Endurance Workout

 

Choose ONE of the following Sports…

 

Swim (THURS): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates

 

Bike (THURS): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates

 

Run (THURS): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates

 

Row (THURS): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates

 

Ruck (THURS): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates

 

*Recommended range 2 – 6 repeats, 1 – 4 on the swim

*Choose reps based off mechanics, pace and goals

*Keep distances with 100m per split

 

Multi-Sport Endurance Workout

 

Run (FRI): 7:00 Repeats, Rest 3:30, Perform until pace or form deteriorates