THURSDAY 18-10-2018

THURSDAY 18-10-2018
18-10-2018 Admin

ENDURANCE CLUB

A. WARM-UP

8 sets of:
4 x 10m shuttle sprints, fast
200m jog, easy pace

B. CONDITIONING

5 x 750m row w/ 1 min rest

The aim is to work at 70-80% effort all the way through. First set at 70% and then gradually increase pace so that each effort is faster.

CROSSFIT

A. STRENGTH CONDITIONING

4 rounds of:
3 sumo deadlift, build to your heaviest 3 for the day
Rest 30 sec
15 unbroken HSPU
Rest 30 sec
12 DB bent over rows, 2 x DBs (all heavy)

Rest 60 sec before starting the next round

B. CONDITIONING

3 rounds of:
10 sandbag/D-ball/Stone ground to shoulder cleans, 65/45kg
50m front carry with the same object
200m run

Rest 1 min between rounds

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