Tuesday – July. 9 – SW Active

If it is raining tomorrow we will be doing Thursdays session.


Tuesday – MAP Run/Row/AirBike/Ski
For Time:
2,000m Running
2,000m Rowing
2,000m Ski Erg
*aerobic test
*all that pacing and aerobic work about to pay off – the point of all our training is to be able to in a position to handle a test of this magnitude. You guys are ready!
*will scale distances down accordingly, specifically on run – dont hesitate to ask, but also if you see this and are intimidated, that means you need to do. Test yourself physically, but more so mentally.
*45 min time cap


Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. AMRAP in 3 minutes: *this is a test
150 Single Unders
AMRAP DUs in time remaining
*score is DU’s/reps
B. 3 Rounds For Time:
500m Row
25 Box Jumps – Step Down 20/24”
25 KBS @ 16kg/24kg
25 Burpees
*25 min time cap
*refer back to June. 5 2017

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