Image Image Image Image Image Image Image Image Image

Blog

20 Dec

By

One Comment

Tempo | Time Trial

December 20, 2014 | By | One Comment


Strength & Conditioning WOD:

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

For Time

1 Mile Run

30 Muscle 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 (SUN): 60:00 @ 80%

Bike (SUN): 60:00 @ 80%

Run (SUN): 60:00 @ 80%

Row (SUN): 60:00 @ 80%

Ruck (SUN): 60:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 60:00 @ 80%

Bike (OFF): OFF

Run (SAT): 60:00 @ 80%


Post results in the comments below!

How To Add 1,000 Push Ups To Your Weekly Routine

Click here to subscribe to our mailing list!

19 Dec

By

One Comment

Short Interval

December 19, 2014 | By | One Comment


Strength:

Max Effort:Shoulder Press


Strength & Conditioning WOD:

“Karen”

150 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

Swim (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN ot T): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

18 Dec

By

4 Comments

Short Interval

December 18, 2014 | By | 4 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 (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN ot T): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

17 Dec

By

11 Comments

Mid Week

December 17, 2014 | By | 11 Comments


Strength:

Dynamic Effort: Front Squat 10 x 2 @ 70% 1RM on :60s


Strength & Conditioning WOD:

As Many Rounds As Possible in 8:00

7 Front Squats (155/115)

10 Box Jumps (24″)


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): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


Post results in the comments below!

Click here to subscribe to our mailing list!

16 Dec

By

5 Comments

Long Interval

December 16, 2014 | By | 5 Comments


Strength & Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

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 (TUE): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


Post results in the comments below!

Click here to subscribe to our mailing list!

15 Dec

By

7 Comments

Long Interval

December 15, 2014 | By | 7 Comments


Dynamic Effort: Bench Press 12 x 3 @ 70% 1Rm on :60s


As Many Rounds As Possible in 15:00

200m Run

10 – Bench Press (135/95)


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): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (TUE): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (TUE): 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

Row (TUE): 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

Ruck (TUE): 2x(1.5M, 1M, 800m), Recover 1:1 between efforts, Rest 2:00 between sets


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

Bike (WED): 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

Run (OFF): OFF


Post results in the comments below!

Click here to subscribe to our mailing list!

14 Dec

By

One Comment

Tempo | Time Trial

December 14, 2014 | 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 (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1000m TT

Bike (SUN): 30k @ 80% 25k TT pace

Run (OFF): OFF


CrossFit Endurance Strength and Conditioning Recovery?

This can and should be done the day of races, after long runs, or on Sundays after interval work.

This is NOT a timed workout
  • Glute Ham Developer Sit-ups: 3 x 15
  • Glute Ham Developer Hip Extensions: 3 x 15
  • Kettlebell/Dumbbell Swings: 3 x 15
  • Bench Press: 3 x 15
  • Pull-ups: 3 x 15

Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!


Post results in the comments below!

Click here to subscribe to our mailing list!

13 Dec

By

One Comment

Tempo | Time Trial

December 13, 2014 | By | One Comment


Strength & Conditioning WOD:

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

As Many Rounds As Possible In 15:00

5 L-Pull Ups

250m Row


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): 20M TT

Run (SUN): 10M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1000m TT

Bike (SUN): 30k @ 80% 25k TT pace

Run (OFF): OFF


Post results in the comments below!

Click here to subscribe to our mailing list!

12 Dec

By

5 Comments

Long Interval

December 12, 2014 | By | 5 Comments


Strength:

Max Effort: Weighted Pull Up


Strength & Conditioning WOD:

“Omari’s Retirement”

7 – Deadlifts (305/255)

19 – Pull Ups

1993m Row

2 – Muscle Ups

28 – Handstand Push Ups

2015m Row


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 (THU): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1000m, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU):Repeat 1.5M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (FRI): Repeat 1000m, recover 2:30 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

11 Dec

By

One Comment

Long Interval

December 11, 2014 | 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 (THU): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1000m, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU):Repeat 1.5M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (FRI): Repeat 1000m, recover 2:30 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!