Friday, 11 March 2016

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

“Quad Crusher”

Complete 3 rounds of:

25 T2B

50 Double Unders

15 Squat Cleans 135/85#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 150m Repeats, Rest 2:30, Perform until pace or form deteriorates

Bike (THURS): 1200m Repeats, Rest 2:30, Perform until pace or form deteriorates

Run (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

Row (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

Ruck (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

*Choose reps based off mechanics, pace and goals

*Recommended range 3 – 6 repeats

*Keep splits within 3 – 5 seconds

 

Multi-Sport Endurance Workout

Bike (FRI): 1200m Repeats, Rest 2:30, Perform until pace or form deteriorates