Objective: Work cap, Stamina
Warmup: 5rds
10x dislocates
5x pushups
10m meter bear crawl
10m meter bear crawl
10x hip swivel
5x squat
10m walking lunge
Training:
1) 5rds for time
10x burpees - sprint 25 m
10x squat jumps - sprint 25 m
10x pushups - sprint 25 m
10x jumping lunge - jog 25 m back
2) 4rds or 30 minutes
10x vups - run 300m
10x goblet squats @ 50lbs - run 300m
10x ball slams - run 300m
10x push press @ 65 - run 300m
10x push press @ 65 - run 300m
Comments:
Still working through our stamina cycle. I wanted to give my athletes some intensity today before we did the slow grind. My training partner did Mtn Athlete's "Ultimate Driving Machine" on Tuesday with our buddies from Westlake Crossfit and were thrashed for 2 days.
The purpose of these stamina sessions is to get the same grind you would doing a ride, run, or ruck for time. To keep it interesting we throw in some strength training, keep it difficult but doable. This sessions should be a steady state effort, adjust the run to keep a steady pace.