Wednesday – September 25

In Teams of 2 (1 working / 1 resting)

12,000 / 10,000 M Row

*Athletes will work/rest for 3:00 for 5 sets each

*Then turn it in to 2:00 each until distance is achieved

*45 Minute Cap

*Pairs will be picked out of a hat.


Olympic lifting – 815pm*

A) 5 sets

Kang squat x 5

Push press x 5 @ 21X2

B) Power clean + push jerk

“Heavy single”


Every now and then, you should focus on a single modality and go long. Whether it be a row, bike, ski, run…etc, this is a part of fitness that we don’t do very often. The interval approach should help you maintain a decent pace throughout.