MONDAY WORKOUT

Little taste of what to expect from the Games Training coming up... Be a part of our team!!

SPEED ENDURANCE: 6:00 Total Time
Back Squat
10-10-10 @ 60% 1RM
(2:00 clock per set)

The goal on this is to get your 10 reps done AS QUICKLY AS POSSIBLE (Under 30 seconds) then rest the remainder of the 2:00 clock... Repeat again, trying to beat or match your first time, then rest until the 2:00 is up then repeat AGAIN to finish... Scale down to 55% or even 50% if you don't think you can beat 30 seconds every time...

We will run this in heats of 6 athletes since we have 6 squat racks and 6 rowers... Opps, I gave away the next part...

IMMEDIATELY AFTER FINISHING THE SQUAT PORTION (RIGHT WHEN YOUR LAST 2:00 CLOCK RUNS OUT) MOVE ONTO THE NEXT SECTION...

SPEED ENDURANCE II:
1000m Row For Time
(6 minute cutoff)

This should be an all out push, but keeping pacing in mind since it is a little longer distance.... Guys try to break 3:45, Ladies try to beat 4:15...

And we aren't done yet... If you finish early you will have some recovery time before you complete the final leg of the gauntlet...

SPEED ENDURANCE III (Well its probably just ENDURANCE at this point :))
30 WEIGHTED Burpees (25#/45#) For Time
(6 Minute Cutoff)

Mak sure to finish by pressing the plate fully overhead and SETTING it back on the ground... NO DROPPING it for the safety of those around you...

THE GOAL OF THIS WHOLE DAY IS TO ADD ALL YOUR TIMES UP FOR THE THREE WODS AND GET A TOTAL BELOW 9:00 FOR GUYS AND 11:00 FOR LADIES WITH A SECONDARY GOAL OF SCALING PROPERLY ENOUGH TO FINISH ALL YOUR SQUATS IN UNDER :30, FINISH THE ROW IN UNDER 3:30/4:00 & FINISH THE BURPEES IN UNDER 4:00/5:00...

POST ALL YOUR TIMES AND TOTAL TIME FOR ALL THREE WODS TOGETHER TO COMMENTS....