Friday, 30 May 2014

STRENGTH:

4 sets (4+4) Front Squat/Back Squat @ 60% of 1RM Front Squat

 

STRENGTH & CONDITIONING WOD:

10 x 50m banded Sprints

Post time to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x :20s on :10s off, use pool or open water

Bike (THU): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU):8 x :20s on :10s off, if on C2 use meters or watts

Ruck (THU): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): 8 x :20s on :10s off, use pool or open water

Bike (FRI): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or TT): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport, times, and total number of intervals to comments.