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WoDs/Blog

03 Sep

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2 Comments

Friday 9.04.15 – Long Intervals

September 3, 2015 | By | 2 Comments

Strength & Conditioning WOD:


DE: Bench Press

3 rounds of :15 Max BP @ 65% of 2 RM, Rest 2:00 between rounds


3 rounds for time of:

:30 Max Chin-ups

15 Burpees

400m Run


SpartanKids


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): 2 – 6 x 400m repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Bike (THURS): 4 – 10 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Run (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Row (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Ruck (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

*Hold distance within 50m


Multi-Sport Endurance Workout

Rest Day!

Bike (FRI): 4 – 10 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

02 Sep

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3 Comments

Thursday 9.03.15 – Long Intervals

September 2, 2015 | By | 3 Comments

Strength & Conditioning WOD:


Rest Day!

30min+ Mobility around trouble areas


Christine


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): 2 – 6 x 400m repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Bike (THURS): 4 – 10 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Run (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Row (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

Ruck (THURS): 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates

*Hold distance within 50m


Multi-Sport Endurance Workout

Rest Day!

Bike (FRI): 4 – 10 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

01 Sep

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2 Comments

Wednesday 9.02.15 – Mid Week

September 1, 2015 | By | 2 Comments

Strength & Conditioning WOD:


ME: Back Squat

5 x 2 @ 90% of 2 RM

*Warm up as follows 5 @ 50% – 3 @ 65% – 2 @ 75% – 1 @85%
*Strength only today


StrikeSeminar


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): 3 – 8 x (75m – 50m), rest :60 between each interval, perform until pace or form deteriorates

Bike (TUES): 3 – 8 x (600m – 400m), rest :60 between each interval, perform until pace or form deteriorates

Run (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Row (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Ruck (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

*Hold distance pace within 3-5seconds
*Example 300m, rest :60, 200m, rest :60 repeat 3-8x


Multi-Sport Endurance Workout

Swim (WED): 3 – 8 x (75m – 50m), rest :60 between each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

31 Aug

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8 Comments

Tuesday 9.01.15 – Short Intervals

August 31, 2015 | By | 8 Comments

Strength & Conditioning WOD:


2 x 4min AMRAP, Rest 2min of:

30 Double Unders

3 Hang Power Cleans @ 85% of 2 RM

15 4-Count Bicycle Kicks

LII: HPC weight of choice.

LI: :30 Single unders. 6 AKB swings at weight of choice. 10 4-count bicycle kicks.


Facebook Event Photo11


Two Minute Tuesday


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): 3 – 8 x (75m – 50m), rest :60 between each interval, perform until pace or form deteriorates

Bike (TUES): 3 – 8 x (600m – 400m), rest :60 between each interval, perform until pace or form deteriorates

Run (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Row (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Ruck (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

*Hold distance pace within 3-5seconds
*Example 300m, rest :60, 200m, rest :60 repeat 3-8x


Multi-Sport Endurance Workout

Run (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

30 Aug

By

7 Comments

Monday 8.31.15 – Short Intervals

August 30, 2015 | By | 7 Comments

Strength & Conditioning WOD:


ME: Strict Press

3 -2 – 2 – 1 – 1 – 1

*Warmup to 70% of 1RM


6 rounds for time of:

:15 Max Push Press 185/135

200m Run

LII: 135/95

LI: Push press weight of choice.

*12min time cap


CFE


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): 3 – 8 x (75m – 50m), rest :60 between each interval, perform until pace or form deteriorates

Bike (TUES): 3 – 8 x (600m – 400m), rest :60 between each interval, perform until pace or form deteriorates

Run (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Row (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

Ruck (TUES): 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates

*Hold distance pace within 3-5seconds
*Example 300m, rest :60, 200m, rest :60 repeat 3-8x


Multi-Sport Endurance Workout

Bike (MON): 3 – 8 x (600m – 400m), rest :60 between each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

29 Aug

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2 Comments

Sunday 8.30.15 – Tempo

August 29, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest day – Enjoy!

30minutes+ mobility around trouble areas.


https://m.youtube.com/watch?v=ZGwuzEG3Kdc


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 (SUN): 25min Tempo @ 5-8 seconds back per 100m pace of 1000m TT

Bike (SUN): 90min Tempo @ 1-2 mph back of 20mile TT pace

Run (SUN): 75min Tempo @ 15-20 seconds back of 10K TT pace per mile

Row (SUN): 60min Tempo @ 5-10 seconds back per 500m pace of 10K TT

Ruck (SUN): 75min Tempo @ 15-20 seconds back of 10KTT pace per mile

*10K TT measured four weeks ago
*85-90% tempo effort


Multi-Sport Endurance Workout

CFE S&C OFF

Bike (SAT): 90min Tempo @ 1-2 mph back of 20mile TT pace

Run (SUN): 75min Tempo @ 15-20 seconds back of 10K TT pace per mile


POST RESULTS IN THE COMMENTS BELOW!

Saturday 8.29.15 – Tempo

August 28, 2015 | By | One Comment

Strength & Conditioning WOD:


DE: Weighted Pull-ups

5 – 5 – 5 – 5 – 5, Rest 2:30 between sets

*Perfect position down and up
*Increase weight as form allows


EMOM for 8 minutes of:

3 Split Jerks @ 65% of 2 RM

LI: Split Jerk weight of choice

*Be fast and move with solid 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 (SUN): 25min Tempo @ 5-8 seconds back per 100m pace of 1000m TT

Bike (SUN): 90min Tempo @ 1-2 mph back of 20mile TT pace

Run (SUN): 75min Tempo @ 15-20 seconds back of 10K TT pace per mile

Row (SUN): 60min Tempo @ 5-10 seconds back per 500m pace of 10K TT

Ruck (SUN): 75min Tempo @ 15-20 seconds back of 10KTT pace per mile

*10K TT measured four weeks ago
*85-90% tempo effort


Multi-Sport Endurance Workout

CFE S&C OFF

Bike (SAT): 90min Tempo @ 1-2 mph back of 20mile TT pace

Run (SUN): 75min Tempo @ 15-20 seconds back of 10K TT pace per mile


POST RESULTS IN THE COMMENTS BELOW!

27 Aug

By

6 Comments

Friday 8.28.15 – Long Intervals

August 27, 2015 | By | 6 Comments

Strength & Conditioning WOD:


DE: Hang Power Clean + Front Rack Lunge

EMOM for 10minutes of:

2 HPC + FRL @ 55% of 1 RM

*Stepping backwards preferred
*Weight should be light! Move with speed!
*Example: 1 HPC + 1/FRL per leg = 1 rep – return to the hang after rep 1


60 Double unders

30 KB power snatches alternating arms 70/53

60 Pushups

30 KB Power snatches alternating arms 70/53

60 Double Unders

LII: 40-20-40-20-40 or RX’d rep scheme 53/35.

LI: :60 DU practice. KBPS weight of choice. Pushup sub of choice.

*12min time cap
*15 per arm on the snatches


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): 2 – 6 x (250m – 200m), rest 3 minutes after each, perform until pace or form deteriorates

Bike (THURS): 2 – 6 x (1.5 MI – 1 MI), rest 3 minutes after each, perform until pace or form deteriorates

Run (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

Row (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

Ruck (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

*Recommended range above
*Hold pace within 5-7seconds


Multi-Sport Endurance Workout

Swim (FRI): 2 – 6 x (250m – 200m), rest 3 minutes after each, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Aug

By

8 Comments

Thursday 8.27.15 – Long Intervals

August 26, 2015 | By | 8 Comments

Strength & Conditioning WOD:


Rest day!

30-45minutes+ around mobility trouble areas


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 (THURS): 2 – 6 x (250m – 200m), rest 3 minutes after each interval, perform until pace or form deteriorates

Bike (THURS): 2 – 6 x (1.5 MI – 1 MI), rest 3 minutes after each interval, perform until pace or form deteriorates

Run (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

Row (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

Ruck (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

*Recommended range above
*Hold pace within 5-7seconds
*Perform first interval, rest 3min, then 2second interval, rest 3min repeat 2 – 6 times


Multi-Sport Endurance Workout

Rest day!

30-45minutes+ around mobility trouble areas

Swim (FRI): 2 – 6 x (250m – 200m), rest 3 minutes after each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

25 Aug

By

4 Comments

Wednesday 8.26.15 – Mid Week

August 25, 2015 | By | 4 Comments

Strength & Conditioning WOD:


9 – 6 – 3

Power Cleans @ 85% of 2 RM

Toes to Bar

Hollow Rock (:90 – :60 – :30)

LII: PC @ 75% of 2 RM. Knees to chest. Arms at side on HR.

LI: PC weight of choice. T2B sub of choice. HR sub of choice.


Sara Pull


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): 75m repeats, rest :60 perform until pace or form deteriorates

Bike (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Run (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Row (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Ruck (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

*Recommended range 6 – 15 sets
*Hold distance within 10-20m


Multi-Sport Endurance Workout

Run (WED): :60 repeats, rest :60 perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!