WORKOUT ARCHIVE

Daily Workout/Endurance Workout

Thursday, December 31, 2009

Rest Day

Wednesday, December 30, 2009

"Front Squats"
Front squat 3-3-3-3-3 reps

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.

Tuesday, December 29, 2009

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-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

Monday, December 28, 2009

Rest Day

Sunday, December 27, 2009

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Endurance Workout

"4 2 1 Min Intervals"
Choose ONE of the Following Sports:
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.

Saturday, December 26, 2009

"Squat Clean"
Squat clean 1-1-1-1-1-1-1 reps

Endurance Workout

"3X Intervals"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace

Friday, December 25, 2009

Rest Day

Thursday, December 24, 2009

Rest Day

Wednesday, December 23, 2009

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

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.

Tuesday, December 22, 2009

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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.

Monday, December 21, 2009

Rest Day

Sunday, December 20, 2009

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Endurance Workout

"90:90x6"
Choose ONE of the following:
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.

Saturday, December 19, 2009

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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

Friday, December 18, 2009

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

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

Thursday, December 17, 2009

Rest Day

Wednesday, December 16, 2009

"5k"
Run or Row 5k

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, December 15, 2009

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

Endurance Workout

"Time Trial 15min"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
15min Time Trial:
Cover as much Distance as Possible.

Monday, December 14, 2009

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Endurance Workout

"Tosh"
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 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, December 13, 2009

Rest Day

Saturday, December 12, 2009

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

"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, December 11, 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Endurance Workout

"Tempo 90% D"
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2:SC: 2k , LC: 5k , U: 8k

Thursday, December 10, 2009

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Endurance Workout

"10x Sprints"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 20 x 25m/y all out sprints from mid pool start and finish... NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries... NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.

Wednesday, December 9, 2009

Rest Day

Tuesday, December 8, 2009

"Front Squats"
Front squat 3-3-3-3-3 reps

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.

Monday, December 7, 2009

"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

"12min Time Trial T2"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
12min Time Trial:
Cover as much Distance as Possible.

Sunday, December 6, 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

"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.

Saturday, December 5, 2009

Rest Day

Friday, December 4, 2009

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.

Thursday, December 3, 2009

"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

Wednesday, December 2, 2009

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

Tuesday, December 1, 2009

Rest Day