Week Seven - Endurance Work (October 4 - 10)

Monday, October 4, 2010
CF = Ten rounds of: 10 Deadlifts (135#) and 10 pushups

EI = 2x700m repeats hold within 30-45 sec, Rest 60sec between Repeats

Tuesday, October 5, 2010
CF = "Fight Gone Bad!" = Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, October 6, 2010
CF = With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Thursday, October 7, 2010
ES = Tempo Run (80-90%) 60 minutes.  Keep Steady Tempo For Your Distance.

Friday, October 8, 2010
CF = "Jack" = AMRAP 20:
10 Push Press (115#)
10 KB Swings (1.5 pood)
10 Box jumps (24 inch box)

Saturday, October 9, 2010
CF = "Ryan" = Five rounds of: 7 Muscle-ups and 21 Burpees

EI (optional) = 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace

Sunday, October 10, 2010 = REST