Week 6 Training

Week 6 Training

REST WEEK – Sickness be gone!! Walk 2 kms Beachside Bootcamp 30 mins Run Long run 15 kms Pace:...
Week 5 Training

Week 5 Training

  Crossfit B/I/A: Metcon (Time) 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row, Bike or Ski 10 Burpee Run 3.6 kms Pace 6:09 Crossfit B/I/A: Metcon (Calories) Class Divides into 2 Teams: 3 Rounds: Team 1: Row (Team Score) Team 2: 400 Meter Sled Pull 40kg Run...

Week 4 Training

Crossfit Conditioning AMRAP 3: 18 Burpee Box Jumps (20) 18 Overhead Squats Max Calorie Ski rest 3 minutes AMRAP 3: 15 Burpee Box Jumps (20) 15 Overhead Squats Max Calorie Ski rest 3 minutes AMRAP 3: 12 Burpee Box Jumps (20) 12 Overhead Squats Max Calorie Ski rest 3...

Week 3 Training

RUN Intervals – 1km – Total 4 kms – Pace 6:05 Crossfit For Time 1.6 km Run 70 cals on bike 1.6km Run Time 23:53 RUN Long intervals – 800m – Total 5.15 km – Pace 5:48 Crossfit AMRAP 15 mins 200 Meter Run 14 Calorie Bike 2 Rounds of “Cindy” 5 band Pull-ups,...

Week 2 Training

CROSSFIT AMRAP 16 MINS 60 single Unders 15 Wallballs 3kg 60 single Unders 15 Kettlebell Swings 12kg 4 rounds 135 reps RUN Short intervals -400m 3.34 km Pace 6.03 CROSSFIT AMRAP 8MINS 3 Hang Squat Clean 20kg 3 Toes to Bar 6 Hang Squat Clean 6 Toes to Bar 9 Hang Squat...