WORKOUT ARCHIVE

Daily Workout/Endurance Workout

Friday, April 30, 2010

Rest Day

Thursday, April 29, 2010

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

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)

Wednesday, April 28, 2010

Three rounds for time of: 135 pound Hang power cleans, 15 reps
15 Burpees

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.

Tuesday, April 27, 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

Daily Workout/Endurance Workout

Monday, April 26, 2010

Rest Day

Sunday, April 25, 2010

"Clean"
Clean one rep every minute on the minute for 15 minutes.

Endurance Workout

"2x's by Time"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Saturday, April 24, 2010

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Endurance Workout

"2x5/5x1 Intervals"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.

Friday, April 23, 2010

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

Endurance Workout

"Time Trial T14"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
For your specific distance: "see legend if you are not clear"
SC: 15 minutes

LC: 45 minutes
U: 65 minutes
Cover as much distance as possible in your set time.

Daily Workout/Endurance Workout

Thursday, April 22, 2010

Rest Day

Wednesday, April 21, 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Endurance Workout

"1:1 pacing"
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

Tuesday, April 20, 2010

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Endurance Workout

"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

Monday, April 19, 2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Endurance Workout

"Tempo 85%-90% RPE"
Choose ONE of the following sports:
Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min
Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min
Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min
C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min

Sunday, April 18, 2010

"Weighted pull-ups"
Weighted pull-ups 1-1-1-1-1-1-1 reps

Endurance Workout

"30:20X8"
Choose ONE of The Following Sports:
30:20 x 8 rounds, 30 seconds on 20 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: Row 30:20x8

Saturday, April 17, 2010

"Snatch Balance"
Snatch balance 1-1-1-1-1-1-1

Endurance Workout

"1 min Ladder"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Daily Workout/Endurance Workout

Friday, April 16, 2010

Rest Day

Thursday, April 15, 2010

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps 21 Pull-ups

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

Wednesday, April 14, 2010

Five rounds for time of:
135 pound Back squat, 20 reps Handstand walk 20 yards

Endurance Workout

"5x Intervals"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries. (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Daily Workout

Tuesday, April 13, 2010

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

"12x20 Sec Sprints "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Daily Workout/Endurance Workout

Monday, April 12, 2010

Rest Day

Sunday, April 11, 2010

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

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, April 10, 2010

"Overhead Squats"
Overhead Squat 5-5-5-5-5 reps

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.

Friday, April 9, 2010

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks 10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

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

Thursday, April 8, 2010

Rest Day

Wednesday, April 7, 2010

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters

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, April 6, 2010

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Endurance Workout

"Tabata"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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: Row 20:10x8

Monday, April 5, 2010

"Split Jerk"
Split Jerk 1-1-1-1-1-1-1 reps

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

Daily Workout/Endurance Workout

Sunday, April 4, 2010

Rest Day

Saturday, April 3, 2010

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

Endurance Workout

"Hill Repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Friday, April 2, 2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Endurance Workout

"3x5min"
Choose ONE of the following:
Swim, Bike, Run, C2
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you lose distance on each round.
Foul = 2 min max rep Burpees

Daily Workout/Endurance Workout

Thursday, April 1, 2010

Rest Day