Saturday 9th September

1) Run 1.6km Time trial

2) Every min on the min for 8 minutes..
5 x Thrusters (ascending weight)

3) In pairs alternating for 15 minutes…
‘Cindy”
5 x Pull ups
10 x Push ups
15 x Air squats

CFK Compsquad
1) Run 1.6km For time

2) Test For time:
10 x Thrusters 60/35kg (60%)
8 x Thrusters 70/40kg (65%)
6 x Thrusters 80/ 45kg (70%)
4 x thrusters 90/50kg (80%)
2 x thrusters 100/55kg (90%)

3) Rope climbs
Every min on the min for 10 minutes..
0-5 minutes.. 1-2 x Legless Rope climbs Or get as high as possible
5-10 minutes.. 2 x Rope climbs

4) Conditioning
For time:
Row 2000m
10 x Rounds of ‘Cindy’
5 x Pull ups
10 x Push ups
15 x Air squats
Row 1000m
5 rounds of ‘Cindy”
 

Simon Lee