Thursday, November 8th, 2018

Endurance Thursday

400m Run
20 Cal Ski
500m Row
20 Cal Bike

Rest 3min

300m Run
15 Cal Ski
350m Row
15 Cal Bike

Rest 2min

200m Run
10 Cal Ski
250m Row
10 Cal Bike

Rest 1min

100m Run
5 Cal Ski
150m Row
5 Cal Bike

Derrick Rousseau
Thursday, November 1st, 2018

Endurance Thursday

2 Sets

30 Cal Assault Bike
Rest 90 seconds
30 Cal Row
Rest 90 seconds
30 Cal Ski
Rest 90 seconds


Rest 5min

2 Sets
20 Cal Assault Bike
Rest 60 seconds
20 Cal Row
Rest 60 seconds
20 Cal Ski
Rest 60 seconds

Derrick Rousseau
Monday, October 29th, 2018

Strength

Front Squat
4x5 @75%-90%

Metcon

In 12min Window
30 Back Squat (115/75)
30 T2B
30 Front Squat
30 Single Arm KB Push Press (53/35)
30 Overhead Squat
Max Burpee Bar Muscle Ups

Derrick Rousseau
Thursday, October 25th, 2018

Endurance Thursday

Bike/Row/Ski
3 sets
1min on/1min off
50 sec on/50 sec off
40 sec on/40 sec off
30 sec on/30 sec off
20 sec on/20 sec off
10 sec on/10 sec off
20 sec on/20 sec off
30 sec on/30 sec off
40 sec on/40 sec off
50 sec on/50 sec off
1min on/1min off

3min rest btw
Switch machine for each interval (bike/row/ski)

Derrick Rousseau
Tuesday, October 23rd, 2018

Metcon

3x6min on/3min off
A) 400m Run
AMRAP
15-12-9-6-3
KBS (70/53)
Burpee

B) 15-12-9-6-3
Wall Ball
Pull Up
Max Distance Row in remaining 6 min

C) 30/20 Cal Bike
AMRAP
15-12-9-6-3
Air Squat
Double Under (3x reps)

Derrick Rousseau