Please note: Monday/30 July evening session moved to 1800 to accommodate Fundamentals!
CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 3 x 300m TT, work:rest 1:1
Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds
Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds
C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds
Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace
Post sport and distances/times to comments.
Multi-Sport (3S)
THU is a 3S Rest Day.
Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run interval or a Bike/Run “brick” on Sunday.
Choose ONE of the following sports:
Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (Interval on SUN OR Bike/Run “Brick”): 5 x 5:00 TT, spin/rest 2:00
Run (Interval on SUN immediately following Bike Int OR Bike/Run “Brick”): 3 x 800m, rest 2:00, hold splits within 3-5 seconds
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