Image Image Image Image Image Image Image Image Image

WoDs/Blog

Short Intervals

March 26, 2015 | By | 2 Comments


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 (THURS): 50m repeats, 1:1 rest until form/pace deteriorates

Bike (THURS): 800m repeats, 1:1 rest until form/pace deteriorates

Run (THURS): 400m repeats, 1:1 rest until form/pace deteriorates

Row (THURS): 300m repeats, 1:1 rest until form/pace deteriorates

Ruck (THURS): 200m repeats, 1:1 rest until form/pace deteriorates


Multi-Sport Endurance Workout

Bike: 800m repeats, 1:1 rest until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Mid Week

March 25, 2015 | By | 2 Comments


Strength & Conditioning WOD:

Max Effort: Front Squat


4min AMREP

WB (20/14)

3min AMREP

KBS (53/35)

2min AMREP

TTB

1min AMREP

Squat Cleans (95/65)


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 (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Bike (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Ruck (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Multi-Sport Endurance Workout

REST DAY


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Short Intervals

March 24, 2015 | By | One Comment


Strength & Conditioning WOD:

5-5-5-3-3-3 Seated Strict Press


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 (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Bike (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Ruck (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Multi-Sport Endurance Workout

Swim: 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Short Intervals

March 23, 2015 | By | 6 Comments


Strength & Conditioning WOD:

Max Effort: 5×5 LBBS, rest to recover


10min AMRAP:

3 Pullups

6 Pushups

12 Air Squats

15 Abmat Situps


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 (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Bike (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA

Ruck (TUE):  2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA


Multi-Sport Endurance Workout

Run: 400m repeats, 1:1 rest until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Time Trial | Tempo

March 22, 2015 | By | 2 Comments


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 (SUN): 60 min TT

Bike (SUN): 60 min TT

Run (SUN): 60 min TT

Row (SUN): 60 min TT

Ruck (SUN): 60 min TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (SAT): 45 min @ 80%

Run (SUN): 10k @ 85%


Post results in the comments below!

Click here to subscribe to our mailing list!

Time Trial | Tempo

March 21, 2015 | By | One Comment


Strength & Conditioning WOD:

Today is a S&C REST DAY for Multi-Sport Athletes

5 Rounds for Time of:

12 Deadlifts (115/75)

6 Hang Power Clean and Jerks

6 Bar Facing Burpees


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): 60 min TT

Bike (SUN): 60 min TT

Run (SUN): 60 min TT

Row (SUN): 60 min TT

Ruck (SUN): 60 min TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (SAT): 45 min @ 80%

Run (SUN): 10k @ 85%


Post results in the comments below!

Click here to subscribe to our mailing list!

Short Intervals

March 20, 2015 | By | One Comment


Strength & Conditioning WOD:

Max Effort: Push Press


21-15-9:

Wallballs (20/14)

Chest to Bar Pullups


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): 6 x 50 m sprint, 100 m easy

Bike (THURS): 6 x 600 m sprint, 1200 m easy

Run (THURS): 6 x 200 m sprint, 400 m easy

Row (THURS): 6 x 250 m sprint, 500 m easy

Ruck (THURS): 6 x 250 m sprint, 500 m easy


Multi-Sport Endurance Workout

Swim: 6 x 50 m sprint, 100 m easy


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Short Intervals

March 19, 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 (THURS): 6 x 50 m sprint, 100 m easy

Bike (THURS): 6 x 600 m sprint, 1200 m easy

Run (THURS): 6 x 200 m sprint, 400 m easy

Row (THURS): 6 x 250 m sprint, 500 m easy

Ruck (THURS): 6 x 250 m sprint, 500 m easy


Multi-Sport Endurance Workout

Run: 6 x 200 m sprint, 400 m easy


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Mid Week

March 18, 2015 | By | 2 Comments


Strength & Conditioning WOD:

The Chief

Max RDs in 3 min of:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1 Min.  Repeat for 5 cycles


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): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Bike (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Run (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Row (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates

Ruck (TUES): Repeat 5 Min on, 2:30 off until form/pace deteriorates


Multi-Sport Endurance Workout

REST DAY


Post results in the comments below!

Click here to subscribe to our mailing list!