Week Nine of Endurance Work - October 18-24

Monday, October 18, 2010
CF = "Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

EI = Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

Tuesday, October 19, 2010
CF = Snatch balance 1-1-1-1-1-1-1

Wednesday, October 20, 2010
CF = For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Thursday, October 21, 2010
ES = Run: 5k Time Trial

Friday, October 22, 2010
CF = Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Saturday, October 23, 2010
CF (FB) = AMRAP 12:
5 Pull Ups
10 Push Ups
15 Double Unders

EI (Optional) = Run: 20lbs vest 3x(200m + 400m + 600m)

Rest the exact time it takes you to do each interval in each set, e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Sunday, October 24, 2010 = REST