WORKOUT ARCHIVE

Daily Workout/Endurance Workout

Sunday, February 28, 2010

Rest Day

Saturday, February 27, 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.

Friday, February 26, 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, February 25, 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

Daily Workout/Endurance Workout

Wednesday, February 24, 2010

Rest Day

Tuesday, February 23, 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

"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

Monday, February 22, 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

"Intervals by time, 2-4x Repeats"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim:SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals

Cover as much distance as possible on each interval.

Sunday, February 21, 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

Saturday, February 20, 2010

Rest Day

Friday, February 19, 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

Thursday, February 18, 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)

Wednesday, February 17, 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.

Tuesday, February 16, 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

Monday, February 15, 2010

"Back Squats"
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Endurance Workout

"1:1 Intervals"
Choose ONE of the following:
Swim, Bike, Run, C2
9x 1min 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.

Daily Workout/Endurance Workout

Sunday, February 14, 2010

Rest Day

Saturday, February 13, 2010

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

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

Friday, February 12, 2010

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

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

Thursday, February 11, 2010

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push."

Endurance Workout

"6-4x Intervals"
3+ Hours After Daily Workout
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.

Daily Workout/Endurance Workout

Wednesday, February 10, 2010

Rest Day

Tuesday, February 9, 2010

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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.

Monday, February 8, 2010

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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

Sunday, February 7, 2010

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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.

Daily Workout/Endurance Workout

Saturday, February 6, 2010

Rest Day

Friday, February 5, 2010

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

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.

Thursday, February 4, 2010

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Endurance Workout

"Time Trial T6"
Choose ONE of the following sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT

Wednesday, February 3, 2010

"Back Squats"
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

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/Endurance Workout

Tuesday, February 2, 2010

Rest Day

Monday, February 1, 2010

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Endurance Workout

"The 30s"
Choose ONE of the following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!