Image Image Image Image Image Image Image Image Image

WoDs/Blog

Time Trial

April 18, 2015 | By | One Comment

Strength & Conditioning WOD:

Rest Day.


AthletesRJF


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (SAT): 2 – 4 x 1K TT, Rest 10min between efforts

Bike (SAT): 2 – 4 x 10K TT, Rest 10min between efforts

Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts

Row (SAT): 2 – 4 x 5K TT, Rest 10min between efforts

Ruck (SAT): 2 – 4 x 8K TT, Rest 10min between efforts

*Hold splits within 15-20 seconds
*Choose number of intervals paced off goals
*Stop if pace or form deteriorates


Multi-Sport Endurance Workout

Swim (OFF):

Bike (SUN): 2 – 4 x 10K TT, Rest 10min between efforts

Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts


POST RESULTS IN THE COMMENTS BELOW

Short Intervals

April 17, 2015 | By | One Comment

Strength & Conditioning WOD:

DE: BB Good Mornings 10 x 2 @ 65% of 1RM

*Weight should be light! Be fast! Technique!


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 50m repeats with t-shirt, rest 2minutes, perform until form/pace deteriorates

Bike (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Run (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Row (THURS): 150m repeats, rest 2 minutes, perform until form/pace deteriorates

Ruck (THURS): 30sec hill repeats, rest 2minutes, perform until form/pace deteriorates

*Use 7% grade if using a treadmill
*Efforts should be all out with full recovery


Multi-Sport Endurance Workout

Swim (FRI): 50m repeats with t-shirt, rest 2minutes, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

16 Apr

By

3 Comments

Short Intervals

April 16, 2015 | By | 3 Comments

Strength & Conditioning WOD:

4 rounds for reps of:

60sec Max Burpees

30sec Rest

60sec Max Double Unders

30sec Rest

*Record total reps of each movement


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 50m repeats with t-shirt, rest 2minutes, perform until form/pace deteriorates

Bike (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Run (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Row (THURS): 150m repeats, rest 2 minutes, perform until form/pace deteriorates

Ruck (THURS): 30sec hill repeats, rest 2minutes, perform until form/pace deteriorates

*Use 7% grade if using a treadmill
*Efforts should be all out with full recovery


Multi-Sport Endurance Workout

Rest day.


POST RESULTS IN THE COMMENTS BELOW

15 Apr

By

2 Comments

Mid Week

April 15, 2015 | By | 2 Comments

Strength & Conditioning WOD:

ME: Push Press 3-3-3-3-3

*Find a heavy 3RM


For time:

Buy in: 400m Run

15 OHS 135/95

30 T2B

12 OHS 135/95

20 T2B

9 OHS 135/95

10 T2B

Buy out: 400m Run

*Time cap 15 minutes
*Scale OHS weight and T2B as necessary


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

“Lactate Shuttle”

Swim (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Bike (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Run (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Row (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Ruck (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

*Aim for max distance on each interval
*Rest 3:30 after 7:00 if completing multiple rounds


Multi-Sport Endurance Workout

BIKE (WED): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

14 Apr

By

5 Comments

Long Intervals

April 14, 2015 | By | 5 Comments

Strength & Conditioning WOD:

3 Rounds for time of:

500m Row

21 Wall Balls 20/14



Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

“Lactate Shuttle”

Swim (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Bike (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Run (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Row (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

Ruck (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates

*Aim for max distance on each interval
*Rest 3:30 after 7:00 if completing multiple rounds


Multi-Sport Endurance Workout

RUN (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

Long Intervals

April 13, 2015 | By | One Comment

Strength & Conditioning WOD:

Max Effort: BB Front Rack Lunge

Take 15min to find a heavy 1 RM. For repetition to count athlete must complete on both legs.


EMOM for 10:00 of:

3 Curtis P’s 135/95

*Scale weight close to 50% of 1 RM Lunge
*You should be able to move the weight fast and efficiently

What is a Curtis P?


InjuryCFE


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.

Bike (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.

Run (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.

Row (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.

Ruck (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.

*Aim for max distance on each interval
*Rest 3:30 after 7:00 if completing multiple rounds


Multi-Sport Endurance Workout

Swim (MON): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

Tempo

April 12, 2015 | By | One Comment

Strength & Conditioning WOD:

Rest Day.



Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (SAT): 1200m Tempo @ 10sec slower per 100m than last week’s 1000m TT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Row (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Ruck (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT


Multi-Sport Endurance Workout

Swim (SUN): 1200m Tempo @ 10sec slower per 100m than last week’s 1000mTT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (OFF)


POST RESULTS IN THE COMMENTS BELOW

11 Apr

By

3 Comments

Tempo

April 11, 2015 | By | 3 Comments

Strength & Conditioning WOD:

Rest Day.


FahadSwimTriYas


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (SAT): 1200m Tempo @ 10sec slower per 100m than last week’s 1000mTT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Row (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Ruck (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT


Multi-Sport Endurance Workout

Swim (SUN): 1200m Tempo @ 10sec slower per 100m than last week’s 1000mTT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (OFF)


POST RESULTS IN THE COMMENTS BELOW

Long Intervals

April 10, 2015 | By | One Comment

Strength & Conditioning WOD:

Max Effort: 2 Hang Power Clean + 1 Power Clean.

Take 20min to find a heavy complex. Start at 70% of HPC 1 RM.


3FU3L-Square-Closed


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (THURS): 250m repeats, 3min rest, perform until form/pace deteriorates

Bike (THURS): 2K repeats, 3min rest, perform until form/pace deteriorates

Run (THURS): 1000m repeats, 3min rest, perform until form/pace deteriorates

Row (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

Ruck (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

*Hold splits within 3-5 seconds


Multi-Sport Endurance Workout

Run (FRI): 1000m repeats, 3min rest perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

09 Apr

By

2 Comments

Long Intervals

April 9, 2015 | By | 2 Comments

Strength & Conditioning WOD:

Multi-Sport Rest Day.


5 Rounds for time of:

10 KB Power Snatches 70/53

12 RKB Swings 70/53

200m Run

*Alternate every repetition on the KB Snatches. Example … right is 1, left is 2, right is 3…

Road Easy. Wrong Way.


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (THURS): 250m repeats, 3min rest, perform until form/pace deteriorates

Bike (THURS): 2K repeats, 3min rest, perform until form/pace deteriorates

Run (THURS): 1000m repeats, 3 min rest, perform until form/pace deteriorates

Row (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

Ruck (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

*Hold splits within 3-5 seconds


Multi-Sport Endurance Workout

Rest Day.


POST RESULTS IN THE COMMENTS BELOW