Monday, 6 July 2015

Strength:

Deadlift x1x5 @ 80%

 

Strength & Conditioning WOD:

15 min EMOM

3 Thrusters (135/95#) + 5 Hand release Push Ups

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates