Wednesday, 23 March 2016

7 min Team Row for distance

 

12 min EMOM (alternate)

30 sec AMRAP Thrusters 115/85#

5 Pull-ups + 5 V sit-ups

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 250m ON, 2:00 OFF, 300m ON, 3:00 OFF, 350m ON, 4:00 OFF, Perform until pace or form deteriorates

Bike (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Run (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Row (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Ruck (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

*Recommended range 1 – 2 sets

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Bike (WED): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates