Wednesday, 20 April 2016

Power Clean 2 x 4 @ 80% of 1RM

 

Complete 7 rounds for time:

3 Bar Muscle Ups

4 Strict Deficit HSPU 2/1”

5 Goblet Squats 32/24kg

 

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