WORKOUT ARCHIVE

Saturday, July 31, 2010

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Endurance Workout

"Tempo 85% RPE 16 "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike: SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Friday, July 30, 2010

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Endurance Workout

"Tosh"
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Daily Workout/Endurance Workout

Thursday, July 29, 2010

Rest Day

Wednesday, July 28, 2010

"Snatch"
1 rep-max Snatch

Ten minute time limit, not including warm up.

Endurance Workout

"10x Repeats 5x recovery"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Tuesday, July 26, 2010

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Endurance Workout

"Hill Climb Time Trial"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

Monday, July 26, 2010

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Endurance Workout

"1:3 Intervals"
Choose ONE of the following:
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible.

Daily Workout/Endurance Workout

Sunday, July 25, 2010

Rest Day

Saturday, July 24, 2010

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Endurance Workout

"30:20X8"
Choose ONE of The Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort! Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: 30:30x10

Friday, July 23, 2010

"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Endurance Workout

"Lactate Shuttle"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Thursday, July 22, 2010

"5k"
Run or Row 5k

Endurance Workout

"Time Trial 20min T4"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

Daily Workout/Endurance Workout

Wednesday, July 21, 2010

Rest Day

Tuesday, July 20, 2010

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Endurance Workout

"Tempo 85%-95% RPE 16-18"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Monday, July 19, 2010

"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Endurance Workout

"Tempo 90% 2"
Choose ONE of The Following Sports:
Cover as much Distance as possible
Swim: SC 12min, LC-U 25min
Bike: SC 20min, LC-U 40min
Run: SC 15min, LC-U 40min
C2: SC 15min, LC- U 25min

Sunday, July 18, 2010

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Endurance Workout

"10x Repeats 5x recovery"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Daily Workout/Endurance Workout

Saturday, July 17, 2010

Rest Day

Friday, July 16, 2010

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Endurance Workout

"Weighter Hill Climb Time Trial D21W"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

Thursday, July 15, 2010

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Endurance Workout

"Time Trial & Repeats"
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups

Wednesday, July 14, 2010

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Endurance Workout

"9min Time Trial"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort

Cover as much Distance as Possible.

Daily Workout/Endurance Workout

Tuesday, July 13, 2010

Rest Day

Monday, July 12, 2010

"5k"
Run or Row 5k

Endurance Workout

"Tempo 85% RPE 16 "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike: SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Sunday, July 11, 2010

Deadlift
Deadlift 5-5-5-5-5-5-5 reps

Endurance Workout

"Tempo 80%-90% RPE"
Choose ONE of the following sports:
Swim: SC & LC: 300m , U: 800m
Bike: SC: 10mile ,LC: 12mile, U: 18mile
Run: SC: 5k, LC: 8k, U: 15k
C2: 5k

Saturday, July 10, 2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

"120: 60x6"
Choose ONE of the Following Sports:
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

Daily Workout/Endurance Workout

Friday, July 9, 2010

Rest Day

Thursday, July 8, 2010

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Endurance Workout

"10:5x20"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Wednesday, July 7, 2010

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Endurance Workout

"Intervals +"
Choose ONE of the Following Sports:
Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries

Tuesday, July 6, 2010

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Endurance Workout

"4x5 min"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Monday, July 5, 2010

Complete as many rounds as possible in twenty minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Endurance Workout

"6x3min, alt Rest"
3+ Hours After Daily Workout
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Daily Workout/Endurance Workout

Sunday, July 4, 2009

Rest Day

Saturday, July 3, 2010

"Walking Lunge"
400 meter Walking lunge

Endurance Workout

"Tempo 85%-90% 1X"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
C2: SC: 10 min- LC: 15min- U: 20min

Friday, July 2, 2010

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Endurance Workout

"40:20X5"
3+ Hours After Daily Workout
Swim, Bike, Run, C2
40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice

Daily Workout/Endurance Workout

Thursday, July 1, 2009

Rest Day