THURSDAY 10-05-2018

THURSDAY 10-05-2018
10-05-2018 Admin

HAPPY BIRTHDAY TO SVEN KREHER!

ENDURANCE CLUB

A. BREATHING WORK

3 minutes of nasal only breathing on
the bike and while running
-3 minutes on each
-Only needs to be cumulative so buddy up and rotate

B. ROWING

5 x 500m pieces w/ 3 min rest

The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
*Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

CROSSFIT

EMOM 15:

1: 5 Bulgarian split squats/leg (low-moderate load)
2: 5 KB vertical rows/side
3: 18/12 cal. row

-Rest 5 minutes-

Then, AMRAP 20:

5 plate get ups, 20/15
200m plate carry, 20/15
20 hand to hand single arm KB swings, 32/24

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