IT’S GONNA BE A GREAT WEEK FOR A TIME TRIAL!

We always like to test our athletes every twelve weeks with an all out TIME TRIAL effort.  Well this is the week.  If your looking to PR your MILE or get a baseline for the next cycle of CFE, come join us this week.

WODS for the WEEK of 7.8.2018

Monday Short Interval 7.9.2018 5:30 pm

400m time trial

Workout Description:

400 Meter Time Trial.

THEN, recover and commence into an additional Endurance WOD with some grip training to boot.

“GRIP and GO”

You must carry your Kettlebells with you at all times in between transitions from Double Unders to ROW to  ASSAULT BIKE to SKI ERG and of course the Farmers Carry.

40 Double Unders (Scale with 60 singles) We will start Double Unders on the platforms on the West Side of the gym.

400 Meter Row

30 Cals on Assault Bike

30 Calories Ski Erg

200 Meters Farmers Carry 70/55 lb (Two Kettlebells down the ramp to the 200 meter turnaround and back to the finish line) If you drop the Kettlebells to the ground at any time you must do 10 Air Squats.

200 meter Sprint.

Done.

Workout Detail:

Pretty simple this week, run as fast as you can for a sustained max effort pace for 400 meters.

Your Pace:

Max Effort.

Your Score:

You will score only the 400 meter time trial for time.

Methodology:   Speed     Total Distance: 400 Meters =.25 miles. 

Thursday Long Interval 7.12.18 5:30 pm

mile time trial

Workout Description:

1600 Meter Time Trial, recover and you will end the class with an abs session as selected by coach that week.

Workout Detail:

Pretty simple this week, run as fast as you can for a sustained max effort pace for 1600 meters.

Your Pace:

Max Effort.

Your Score:

You will score the 1600 meter time trial.

Methodology:   Speed     Total Distance: 1600 Meters =1.00 Mile