Please note there will be no 19:30 session on Mon/15 Oct due to Fundamentals.
CFE STRENGTH & CONDITIONING WOD:
Rest Day
ENDURANCE WOD:
Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 3 x 500m, rest 1:00 between each, hold splits within 5-7 seconds
Bike (SUN): 30 minutes @ 85% effort level
Run (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds
C2 Row (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds
Ruck (SUN): 10k TT with 40# + boots/utes + carry 20-30# sandbags/jugs/weights in each hand
Post sport and times/distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): Tabata 8 x 20:10, use pool or open water
Bike (SAT): 20M @ 90% of 20M TT pace
Run (SUN): 8M TT
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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