Thursday Schedule: 6am/8am WOD – 9am-530pm Open Gym – ROMWOD/YOGA 530pm
STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion)
[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion
[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion
[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps