Long Interval
Strength & Conditioning WOD: REST DAY Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills & Drills...
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Strength: Dynamic Effort: Power Clean 10 x 2 @ 75% 1RM on :45s 4 Rounds 6 KB Clusters (Squat clean thruster) 12 Toes-to-bar Skills & Drills Perform 25-45 minutes of skill work before beginning...
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Dynamic Effort: Box Squat 10 x 2 @ 75% 1RM on :60s For Time: 150 Burpees Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills &...
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4 Rounds 10 Wall Balls (20/14) 12 Chest to Bar Pull Ups Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills...
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Max Effort: Snatch 21-15-9 Hang Power Snatch (60%) Burpee Over Bar Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills...
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Strength & Conditioning WOD: REST DAY Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills & Drills...
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Strength: Max Effort: Floor Press 3 Rounds 20 Burpee Pull Ups 100 Double Unders Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills...
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Max Effort: Box Squat 5 Rounds 50 Air Squats 400m Run Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills...
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1 – 1 – 1 – 1 – 1 – 1 – 1 Snatch Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills & Drills Running...
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Dynamic Effort: Bench Press 9 x 3 @ 75% 1RM on :45s 7 Rounds 2 Rope Climbs 15 Push Ups Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming...
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Thursday 9.17.15 – Long Intervals
Strength & Conditioning WOD: Rest day! 30min+ mobility around trouble areas Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills...
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Friday 9.18.15 – Long Intervals
Strength & Conditioning WOD: DE: Hang Power Clean EMOM for 10 minutes of: :10 MAX HPC @ 55% of 1 RM *Speed! Technique! 21 – 15 – 9 reps for time of: Calorie Row Overhead Plate Lunges (alternating...
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