Workouts for the Week of Sunday November 17th:

Monday November 18th:

Single-Sport (SS)

Choose ONE of the following sports:

Swim: Repeat 1200m, Recover 3:00 until form/pace deteriorates

Bike: Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run: Repeat 1200m, Recover 3:00 until form/pace deteriorates

Row: Repeat 1200m, Recover 3:00 until form/pace deteriorates

Ruck: Repeat 1200m, Recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Tuesday November 19th:

CFE STRENGTH & CONDITIONING WOD:

7 – Overhead Squats (135/95)

50m – Farmer Carry (70/53)

14 – Overhead Squats (115/85)

50m – Farmer Carry (70/53)

21 – Overhead Squats (95/75)

50m – Farmer Carry (70/53)

Wednesday November 20th:

Choose ONE of the following sports:

Swim: Repeat 50m, Recover :90 until form/pace deteriorates

Bike: Repeat 200m, Recover :90 until form/pace deteriorates

Run: Repeat 100m, Recover :60 until form/pace deteriorates

Row: Repeat 100m, Recover :60 until form/pace deteriorates

Ruck: Repeat 200m, Recover :60 until form/pace deteriorates, 55# Ruck/Boots/Utes

Thursday November 21st:

3S Rest Day for S&C WOD

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Front Squat (155/115)

Rope Climb

Friday November 22nd:

Choose ONE of the following sports:

Swim: 1200m @ 85% 1200m TT pace

Bike: 25M @ 85% 20M TT pace

Run: 9M @ 85% 6M TT pace

Row: 5k @ 85% 5k TT pace

Ruck: 15M @ 85% 12M TT pace, 55# Ruck/Boots/Utes

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