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WoDs/Blog

25 Apr

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2 Comments

Tempo

April 25, 2015 | By | 2 Comments

Strength & Conditioning WOD:

Rest Day.


SwimProgram


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): 20min @ 10sec slower/100m than 1000m TT

Bike (SUN): 3 x 20min @ 1-2 mph (2-3 kph) slower than 10K TT pace, rest/spin 5 minutes between intervals

Run (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Row (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Ruck (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals


Multi-Sport Endurance Workout

Swim (SAT): 20min @ 10sec slower/100m than 1000m TT

Run (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Bike (OFF)


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24 Apr

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Long Intervals

April 24, 2015 | By | 2 Comments

Strength & Conditioning WOD:

ME: Thruster 3-2-2-1-1-1

Warm up to 75%. Find a 1 RM.


LindsaySSquat


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 (FRI): 400m Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Bike (FRI): 2 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Run (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Row (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Ruck (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates


Multi-Sport Endurance Workout

Bike (FRI): 2 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates


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Long Intervals

April 23, 2015 | By | 10 Comments

Strength & Conditioning WOD:

Alternating EMOM for 12 minutes of:

First minute…

5 Deadlifts @ 70% of 1 RM

15 Double Unders

Second minute…

5 Box Jumps 30/24

15 Russian Kettlebell Swings 70/53


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 (FRI): 400m Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Bike (FRI): 2 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Run (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Row (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates

Ruck (FRI): 1 Mile Repeats, Rest 3 minutes, Perform until form/pace deteriorates


Multi-Sport Endurance Workout

Rest Day


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22 Apr

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5 Comments

Mid Week

April 22, 2015 | By | 5 Comments

Strength & Conditioning WOD:

ME: Front Squat 2-2-2-2-2-2

Find a heavy 2RM


“Elizabeth”

21 – 15 – 9 reps for time of:

Power Cleans 135/95

Ring Dips


BarbellMastersComp


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, 3:00 rest, perform until form/pace deteriorates

Bike (TUES): 600m repeats, 3:00 rest, perform until form/pace deteriorates

Run (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

Row (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

Ruck (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

*Efforts should be all out. Long recovery has a purpose.


Multi-Sport Endurance Workout

Run (WED): 300m repeats, 3:00 rest, perform until form/pace deteriorates


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21 Apr

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3 Comments

Short Intervals

April 21, 2015 | By | 3 Comments

Strength & Conditioning WOD:

AMRAP in 8 minutes of:

10 Toes to Bar

15 Sit-ups



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, 3:00 rest, perform until form/pace deteriorates

Bike (TUES): 600m repeats, 3:00 rest, perform until form/pace deteriorates

Run (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

Row (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

Ruck (TUES): 300m repeats, 3:00 rest, perform until form/pace deteriorates

*Efforts should be all out. Long recovery has a purpose.


Multi-Sport Endurance Workout

Swim (TUES): 75m repeats, 3:00 rest, perform until form/pace deteriorates


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20 Apr

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2 Comments

Short Intervals

April 20, 2015 | By | 2 Comments

Strength & Conditioning WOD:

DE: Hang Power Snatch

5 Rounds of :15 Work / :60 Rest @ 65% of 1 RM

Weight should be light! Be fast! Technique!


8 Rounds for time of:

100m Run

2 Rope Climbs

3 Push Jerk 185 / 135


IMTaiwanFahad
Fahad Algosaibi Ironman Taiwan, 1st IM Finish – All 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): 75m Repeats, 3:00 rest, perform until form/pace deteriorates

Bike (TUES): 600m Repeats, 3:00 rest, perform until form/pace deteriorates

Run (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates

Row (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates

Ruck (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates

*Efforts should be all out. Long recovery has a purpose.


Multi-Sport Endurance Workout

Bike (MON): 600m Repeats, 3:00 rest, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW

Time Trial

April 19, 2015 | By | One Comment

Strength & Conditioning WOD:

Rest Day. Enjoy.



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

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