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WoDs/Blog

Time Trial

May 3, 2015 | By | No 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…

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): 1500m TT

Bike (SAT): 30 Mile TT

Run (SAT): 10 Mile TT

Row (SAT): 10K TT

Ruck (SAT): 10 Mile TT

*Benchmark – ensure a proper warm up


Multi-Sport Endurance Workout

Bike (SAT): 30mile TT

Swim (SUN): 1500m TT

Run (OFF)


POST RESULTS IN THE COMMENTS BELOW!

Time Trial

May 2, 2015 | By | One Comment

Strength & Conditioning WOD:

Rest Day.


Manuel Di Geronimo Spartan

Manuel Di Geronimo 108th out of 5500 participants at Munich Spartan Race


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…

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): 1500m TT

Bike (SAT): 30 Mile TT

Run (SAT): 10 Mile TT

Row (SAT): 10K TT

Ruck (SAT): 10 Mile TT

*Benchmark – ensure a proper warm up


Multi-Sport Endurance Workout

Bike (SAT): 30mile TT

Swim (SUN): 1500m TT

Run (OFF)


POST RESULTS IN THE COMMENTS BELOW!

01 May

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3 Comments

Short Intervals

May 1, 2015 | By | 3 Comments

Strength & Conditioning WOD:

DE: Back Squat

5 rounds of :20 Max Back Squats @ 60%, Rest 2minutes

*Light weight! Speed! Technique!


AMRAP in 12 minutes of:

Buy IN: 1000m Row

2 Power Cleans 135 / 95

3 Front Rack Lunges 135 / 95

12 V Ups

*Row is included in the 12minutes
*3 Lunges per leg


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): 25m repeats, rest 1:30, perform until form/pace deteriorates

Bike (THURS): 200m repeats, rest 1:30, perform until form/pace deteriorates

Run (THURS): 100m repeats, rest 1:30, perform until form/pace deteriorates

Row (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

Ruck (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

*Hold efforts within 1 – 2 seconds
*All out efforts


Multi-Sport Endurance Workout

Run (FRI): 100m repeats, rest 1:30, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!

30 Apr

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4 Comments

Short Intervals

April 30, 2015 | By | 4 Comments

Strength & Conditioning WOD:

For time:

200m Run Backward

10 Muscle Ups

200m Run Forward

8 Muscle Ups

200m Run Backward

6 Muscle Ups

200m Run Forward

4 Muscle Ups

200m Run Backward

2 Muscle Ups

*15min time cap
*Scale MU’s as necessary


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): 25m repeats, rest 1:30, perform until form/pace deteriorates

Bike (THURS): 200m repeats, rest 1:30, perform until form/pace deteriorates

Run (THURS): 100m repeats, rest 1:30, perform until form/pace deteriorates

Row (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

Ruck (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

*Hold efforts within 1 – 2 seconds
*All out efforts


Multi-Sport Endurance Workout

Rest Day. Enjoy!


POST RESULTS IN THE COMMENTS BELOW!

29 Apr

By

3 Comments

Mid Week

April 29, 2015 | By | 3 Comments

Strength & Conditioning WOD:

ME: Split Jerk

Take 15 minutes to find a heavy double


No conditioning today. See sport or rest.


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): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates

Bike (TUES): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates

Run (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Row (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Ruck (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

*Hold efforts within 3 – 5 seconds
*Number of repeats is simply a range, perform more or less based off your skill & goals


Multi-Sport Endurance Workout

Bike (WED): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Long Intervals

April 28, 2015 | By | 11 Comments

Strength & Conditioning WOD:

3 Rounds for time of:

51 Double Unders

6 Power Snatches 165 / 115

9 Over the Bar Burpees

*10 minute time cap
*Scale snatch weight as necessary



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): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates

Bike (TUES): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates

Run (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Row (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Ruck (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

*Hold efforts within 3 – 5 seconds
*Number of repeats is simply a range, perform more or less based off your skill & goals


Multi-Sport Endurance Workout

Swim (TUES): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!

27 Apr

By

3 Comments

Long Intervals

April 27, 2015 | By | 3 Comments

Strength & Conditioning WOD:

ME: Deadlift 5 x 1 @ 90% of 1 RM

*Warm up as follows… 5 @ 60%, 4 @ 70%, 2 @ 80%


AMRAP in 10 minutes of:

10 Calorie Row

15 Medicine Ball Cleans 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 (TUES): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates

Bike (TUES): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates

Run (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Row (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Ruck (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

*Hold efforts within 3 – 5 seconds
*Number of repeats is simply a range, perform more or less based off your skill & goals


Multi-Sport Endurance Workout

Run (Mon): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Apr

By

2 Comments

Tempo

April 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…

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)


POST RESULTS IN THE COMMENTS BELOW

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)


POST RESULTS IN THE COMMENTS BELOW

24 Apr

By

2 Comments

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


POST RESULTS IN THE COMMENTS BELOW