Tuesday, 10 March 2015

Strength & Conditioning WOD:

21-18-15-12-9-6-3

Power Clean 135/95#

Bar facing Burpees

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Bike (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Run (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Row (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

Ruck (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest

 

Multi-Sport Endurance Workout

swim – 3 x (200, 150, 100, 50), rest 3 x (1:00, :45, :30, :15) or

bike: 45 min tempo 80% 1@ 10 min start: 5 x 1min @ 120% LT / rest 3-5min back at 80% LT = Lactate Threshold: is what you can hold for 30min-60min all out. If your TT effort is 22mph for these distances, than 26.4mph (22 x 1.2 = 26.4mph)