150424 ~ Conjugate Method Surprises

Today will mark the 1st Single Modality Conditioning Blast that you will experience during the Conjugate cycle.  Once a week.....on a chosen day, you will complete a longer distance endurance run or row.  Normally, I would try programming this as a Cash Out, but we all know how many of you actually complete the cash outs!

Surprise!! Today is your endurance day (mixed in with other fun of course!).  Maximum effort always!  You times are important!!


1 Mile Run



Every 90s x 5 min

5 @ 50%

5 @ 60%

2 x 5 @ 65-70%


Bench Press

Every 90s x 5 min

5 @ 50%

5 @ 60 %

2 x 5 @ 65-70%


Complete 3 Rounds For Time

5 Bar Muscle ups (Or 10 Ring Rows + 10 Ring Dips)

10 Clean & Jerk (135/95#)

20 Pistols

Cash Out:




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