Don’t forget Endurance Clinic this Saturday at 11:30am
Day 1
Tempo Run: Run as far with a 93 Cadence as possible. Rest 5 Minutes. Run as far with a 98 cadence as possible, rest 5 Minutes. Complete 2 Rounds. IF you run more than 5 minutes with a 93, or 3 minutes at a 98, in the second round try 98 and 103
Day 2
A. 5×5 Front Squats @ 65% 1 RM
B. 5 RFT of: 20 Thrusters (45/35) 200 Meter Row
Day 3
A. 10×100 Meter Sprints, Rest:work 3:1 minimum
B. 4×400 meter repeats, Rest: work 3:1 MAX
Day 4
A. Complete 2 Romanian Deadlifts @ 70% 1 RM every 30 Seconds until 10 Minutes has elapsed or until failure (no more than 20 reps)
B. 10 RFT of: 150 Meter row 10 GHD Sit Ups 10 Half Moons
Day 5
Run 5 Miles. Every 2 Minutes on the Minute Stop and do 8 burpees. Wod Starts with 8 burpees
Leave a Comment