Friday, 18 March 2016

Please note – 18:30 class  cancelled due to the CF Open. Friday evening classes to resume normal schedule from 1 April onwards.

“The Forearm Obliterator”

Complete 5 rounds for time:

10 Power Snatches 45/35#

5 jumping chest-to-bar pull-ups

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Bike (THURS): 1 Mile Repeats, Rest/Spin 4:00-5:00, Perform until pace or form deteriorates

Run (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Row (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Ruck (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

*Rest 4:00 if < 3:00 per split. Rest 5:00 of > 3:00 per split.

*Recommended range 3 – 6 repeats, maintain splits within 3 – 5 seconds

 

Multi-Sport Endurance Workout

Swim (FRI): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates