by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (647)With a partner, complete as many rounds as possible of the following. 4/6 Cal Air Bike, 8 Kettlebell Swings, 4/6 Cal Ski Erg. 1 round each for 8 rounds (total). 2 rounds each for 8 rounds (total). 4 rounds each for 8 rounds...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (646)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 4x 5m Shuttle Run, 10 Rope Whips, 6...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (645)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 6 Burpees, 10 Hammer Strikes, 4x 5m...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (644)In a team of three, each person on one movement at a time. Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 5x(20:80),...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (643)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 8 Ball Slams to box, 6 Box Jump...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (642)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 6 Box Jump Overs, 4/6 Cal Air Bike,...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Energy System Intervals (641)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 5x(20:80), 5x(60:120), 1x(180). 6 Box Jump Overs, 4/6 Cal Air Bike,...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Multi-Modal (662)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 240, 160, 80 Double Unders. 75, 50, 25 KB Swing. ...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Multi-Modal (661)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 240, 160, 80 Double Unders. 75, 50, 25 Wall Ball. ...
by Dan Williams | Nov 9, 2019 | Session Notes
SESSION NOTES: Multi-Modal (660)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 60, 40, 20 Burpees. 75, 50, 25 KB Swing. Programming...
