* Please note the change in schedule for Mondays and Wednesdays. Evening sessions at 6 and 7 pm. Tue/Thu/Fri sessions remain at 6:30 pm.
STRENGTH:
Weighted Pull up
1-1-1-1-1
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
1 Muscle Up
10 DU’s
2 Muscle Up
20 DU’s
3 Muscle Up
30 DU’s
and so on…and so on…
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD.
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 8 x 20:10, use pool or open water
Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
C2 Row (THU): 8 x 20:10, damper setting is athlete’s choice
Ruck (THU): 10 x 400m @ 0:30 faster than ruck pace/mi with 35# ruck/vest + boots/utes, rest 1:00 between each
(For example if ruck pace is 13:00/mi then 400m will be performed at 400m split for 12:30/mi)
Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 8 x 20:10, use pool or open water
Bike (SAT or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts OR 45 minutes @ 85% Effort
Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed. OR 10k TT
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