WORKOUT ARCHIVE

Monday, August 31, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Endurance Workout

"90:90x6"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.

Sunday, August 30, 2009

Rest Day

Endurance Workout

Rest Day

Saturday, August 29, 2009

Hang Power Clean
Hang power clean 1-1-1-1-1-1-1 reps

Endurance Workout

"Death by 10 meters"
3+ Hours After Daily Workout
Choose ONE of the following:
Swim, Bike, Run, C2 10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Friday, August 28, 2009

Walking lunge 100 ft., 21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft., 18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft., 15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft., 12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft., 9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft., 6 Pull-ups, 6 Sit-ups

Endurance Workout

"Tempo 90%"
3+ Hours After Daily Workout
Choose ONE of the following:
90% of best time or 90% of the time from the WOD on 8-12-09
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Thursday, August 27, 2009

"Karen"
For time:
150 Wallball shots, 20 pound ball

Endurance Workout

"2x Repeats 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.

Wednesday, August 26, 2009

Rest Day

Endurance Workout

Rest Day

Tuesday, August 25, 2009

"Push Press"
Push Press 1-1-1-1-1-1-1 reps.

Endurance Workout

"Tabata 20:10x8"
3+ Hours After Daily Workout
Choose ONE of the following:
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, August 24, 2009

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Endurance Workout

"Time Trial"
3+ Hours After Daily Workout
Choose ONE of the following:
Swim: 600m TT
Bike: 12 mile TT
Run: 5k TT
C2: 4k TT

Sunday, August 23, 2009

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Endurance Workout

"4-6 Repeats"
Choose ONE of the Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Saturday, August 22, 2009

Rest Day

Endurance Workout

Rest Day

Friday, August 21, 2009

"Front Squat"
Front squat 1-1-1-1-1-1-1 reps

Endurance Workout

"Intervals & Strength and recovery"
Choose ONE of the Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Strength and Conditioning Recovery
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Thursday, August 20, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Endurance Workout

"Tempo long 90%"
Choose ONE of the Following Sports:
90% Of Best Time for your set Distance. Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k

Wednesday, August 19, 2009

"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

"10:5x20"
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.

Tuesday, August 18, 2009

Rest Day

Endurance Workout

Rest Day

Monday, August 17, 2009

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

Endurance Workout

"Tosh"
3+ Hours After Daily Workout
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.

Sunday, August 16, 2009

"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

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

Saturday, August 15, 2009

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

Endurance Workout

"1min ladder"
3+ Hours After Daily Workout
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.

Friday, August 14, 2009

Rest Day

Endurance Workout

Rest Day

Thursday, August 13, 2009

Endurance Workout

"10x Repeats"
3+ Hours After Daily Workout
Choose ONE of the Following Sports: All out efforts.
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, August 12, 2009

Endurance Workout

"Tempo 85- 90% long"
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: 30 miles total: at 85% for first 15 miles then pick it up to 95% on the last 15 miles
Run: 15k total: at 85% for first 7.5k then pick it up to 95% on the last 7.5k
C2: 5000m total: at 85% first 2500m recover 1min, then 95% for second 2500m

Tuesday, August 11, 2009

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"6x3min alt. Rest"
Choose ONE of the following sports:
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.

Monday, August 10, 2009

Rest Day

Endurance Workout

Rest Day

Sunday, August 9, 2009

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Endurance Workout

"3x Repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
C2: 2 X 1200m with 2 min recoveries. Best possible pace.

Saturday, August 8, 2009

"Back Squat"
Back Squat 1-1-1-1-1-1-1 reps

Endurance Workout

"Weighted Hill Climb Time Trial"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add a T-shirt, paracute 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

Friday, August 7, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Endurance Workout

"30:20x8"
3+ Hours After Daily Workout
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: 30:20x8

Thursday, August 6, 2009

Rest Day

Endurance Workout

Rest Day

Wednesday, August 5, 2009

"10k"
Run 10 K

"120:60x6"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

Tuesday, August 4, 2009

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Endurance Workout

"Tempo 85-90% RPE"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 20min- LC: 30min- U: 50min
Run: SC: 12min- LC: 20min- U: 30min
C2: SC: 8 min- LC: 12min- U: 20min

Monday, August 3, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups, 10 Push-ups and 15 Squats
OR "Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups, 10 One legged squats, alternating and 15 Pull-ups

Endurance Workout

"95% Tempo"
3+ Hours After Daily Workout
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.
Foul If you deviate more than the specified time.
Foul: 20 pistols (10 each side)

Sunday, August 2, 2009

Rest Day

Endurance Workout

Rest Day

Saturday, August 1, 2009

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Endurance Workout

"5-30 sec Pathways"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off