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WoDs/Blog

22 May

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3 Comments

Long Intervals

May 22, 2015 | By | 3 Comments

Strength & Conditioning WOD:


DE: Front Rack Lunges @ 55% of 1 RM

5 rounds of 20seconds work alternating legs, 60seconds rest


3 Rounds for time of:

10 Stiff legged deadlifts 185/135

20 Wallballs 20/14

400m Run


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): 5min repeats, R 2:30 perform until form/pace deteriorates

Bike (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Run (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Row (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Ruck (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

*Remain consistent and keep splits within 50-100m accumulated distance
*Repeat range 2 – 8, choose number of sets based off goals


Multi-Sport Endurance Workout

Run (FRI): 5min repeats, R 2:30 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

21 May

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2 Comments

Long Intervals

May 21, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest Day.

Mobility 20minutes+ trouble areas.


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): 5min repeats, R 2:30 perform until form/pace deteriorates

Bike (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Run (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Row (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Ruck (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

*Remain consistent and keep splits within 50-100m accumulated distance
*Recommended repeat range 2 – 8, Choose number of sets based off goals


Multi-Sport Endurance Workout

Rest Day.

Mobility 20min+ trouble areas.


POST RESULTS IN THE COMMENTS ON THE LEFT!

20 May

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4 Comments

Mid Week

May 20, 2015 | By | 4 Comments

Strength & Conditioning WOD:


ME: 15 minutes to a heavy complex of 1 Hang Power Clean + 1 Squat Clean


2 – 4 – 6 – 8 – 6 – 4 – 2

Front Squat @ 70% of 1RM

Strict Weighted Pull-ups 30/15

*10 min time cap
*Scale FS and PU weights accordingly


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): 100m TT repeats, R 3:00 perform until form/pace deteriorates

Bike (TUES): 800m TT repeats, R 3:00 perform until form/pace deteriorates

Run (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Row (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Ruck (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

*Remain consistent and keep splits within 2-3 seconds
*Choose number of sets based off goals
*Recommended range 3 – 8


Multi-Sport Endurance Workout

Bike (WED): 800m TT repeats, R 3:00 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

19 May

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5 Comments

Short Intervals

May 19, 2015 | By | 5 Comments

Strength & Conditioning WOD:


AMRAP in 20minutes of:

20 Back Extensions

25 Overhead Plate Sit-ups 45/25

600m Row

*Complete 3+ hours apart from sport workout



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): 100m TT repeats, R 3:00 perform until form/pace deteriorates

Bike (TUES): 800m TT repeats, R 3:00 perform until form/pace deteriorates

Run (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Row (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Ruck (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

*Remain consistent and keep splits within 2-3 seconds
*Choose number of sets based off goals
*Recommended range 3 – 8


Multi-Sport Endurance Workout

Swim (TUES): 100m TT repeats, R 3:00 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

18 May

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7 Comments

Short Intervals

May 18, 2015 | By | 7 Comments

Strength & Conditioning WOD:


ME: Bench Press 5 x 3 @ 80% of 1 RM


10 rounds for time of:

1 Clean and Jerk @ 90% of 1 RM

5 Ring Dips

*Scale weight accordingly


ReadyRun


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): 100m TT repeats, R 3:00 perform until form/pace deteriorates

Bike (TUES): 800m TT repeats, R 3:00 perform until form/pace deteriorates

Run (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Row (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Ruck (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

*Remain consistent and keep splits within 2-3 seconds
*Choose number of sets based off goals
*Recommended range 3 – 8


Multi-Sport Endurance Workout

Run (MON): 400m TT repeats, R 3:00 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

17 May

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4 Comments

Time Trial

May 17, 2015 | By | 4 Comments

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 (SUN): 1000M TT

Bike (SUN): 30K TT

Run (SUN): 15K TT

Row (SUN): 10K TT

Ruck (SUN): 15K TT

*All out efforts
*Start with a pace and maintain it


Multi-Sport Endurance Workout

BRICK (SUN): 30K TT Bike + 10K TT Run


POST RESULTS IN THE COMMENTS BELOW!

16 May

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2 Comments

Time Trial

May 16, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Every Minute on the Minute for 12 minutes of:

1 Max height box jump

:20 Max hollow rock hold

*Select height specific to your level
*Scale hollow rock to maintain midline stability


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): 1000M TT

Bike (SUN): 30K TT

Run (SUN): 15K TT

Row (SUN): 10K TT

Ruck (SUN): 15K TT

*All out efforts
*Start with a pace and maintain it


Multi-Sport Endurance Workout

BRICK (SUN): 30K TT Bike + 10K TT Run


POST RESULTS IN THE COMMENTS BELOW!

15 May

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5 Comments

Short Intervals

May 15, 2015 | By | 5 Comments

Strength & Conditioning WOD:

DE: Push Press

5 rounds of:

:15 Max Push Press @ 55% of 1 RM

Rest 2 minutes


For time:

90 Double Unders

9 Power Cleans 225 / 185

9 Strict C2B Pull-ups

60 Double Unders

6 Power Cleans 225 / 185

6 Strict C2B Pull-ups

30 Double Unders

3 Power Cleans 225 / 185

3 Strict C2B Pull-ups

*10min CAP
*Scale PC close to 80% of 1 RM
*Scale Pull-ups as necessary staying strict


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): 10 rounds of 30sec ON, 20sec OFF

Bike (THURS): 8 rounds of 30sec ON, 20sec OFF, stationary bike (watts ideal)

Run (THURS): 8 rounds of 30sec ON, 20sec OFF, set treadmill to 12% grade

Row (THURS): 10 rounds of 30sec ON, 20sec OFF

Ruck (THURS): 8 rounds of 30sec ON, 20sec OFF

*All out efforts
*Start with a pace and maintain it


Multi-Sport Endurance Workout

Swim (FRI): 10 rounds of 30sec ON, 20sec OFF


POST RESULTS IN THE COMMENTS BELOW!

Short Intervals

May 14, 2015 | By | One Comment

Strength & Conditioning WOD:

Rest Day. Enjoy!


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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): 10 rounds of 30sec ON, 20sec OFF

Bike (THURS): 8 rounds of 30sec ON, 20sec OFF, stationary bike (watts ideal)

Run (THURS): 8 rounds of 30sec ON, 20sec OFF, set treadmill to 12% grade

Row (THURS): 10 rounds of 30sec ON, 20sec OFF

Ruck (THURS): 8 rounds of 30sec ON, 20sec OFF

*All out efforts
*Start with a pace and maintain it


Multi-Sport Endurance Workout

Rest Day. Enjoy!


POST RESULTS IN THE COMMENTS BELOW!

13 May

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4 Comments

Mid Week

May 13, 2015 | By | 4 Comments

Strength & Conditioning WOD:

ME: Sumo Deadlift 3-3-3-3-3


3 rounds for time of:

400m Run

16 Pistols alternating legs

12 Handstand Push-ups

*scale HSPU as needed


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): 200m repeats, R 2:30 perform until form/pace deteriorates

Bike (TUES): 1 Mile repeats, R 2:30 perform until form/pace deteriorates

Run (TUES): 800m repeats, R 2:30 perform until form/pace deteriorates

Row (TUES): 800m repeats, R 2:30 perform until form/pace deteriorates

Ruck (TUES): 800m repeats, R 2:30 perform until form/pace deteriorates

*Remain consistent and keep splits within 3-5 seconds
*Choose number of sets based of goals


Multi-Sport Endurance Workout

Run (WED): 800m repeats, R 2:30 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!