WORKOUT ARCHIVE

Sunday, January 31, 2010

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Endurance Workout

"Tempo 85%-90%"
85-90% of Best Distance for your set time.
Choose ONE of the following sports:
Swim: SC: 8min- LC: 12min- U: 20min<
Bike: SC: 30min- LC: 60min- U: 90min<
Run: SC: 20min- LC: 40min- U:60min<
C2: 20min<

Saturday, January 30, 2010

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Endurance Workout

"5 4 3 2 1 Min"
For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Daily Workout/Endurance Workout

Friday, January 29, 2010

Rest Day

Thursday, January 28, 2010

Three rounds for time of:
50 Double-unders
50 Back extensions

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.

Wednesday, January 27, 2010

Three rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Endurance Workout

"Time Trial D19"
Choose ONE of The Following Sports:
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT

Tuesday, January 26, 2010

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

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

Daily Workout/Endurance Workout

Monday, January 25, 2010

Rest Day

Sunday, January 24, 2010

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

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.

Saturday, January 23, 2010

"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.

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

Friday, January 22, 2010

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

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

Daily Workout/Endurance Workout

Thursday, January 21, 2010

Rest Day

Wednesday, January 20, 2010

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Endurance Workout

"3x5min Intervals"
Choose ONE of the following:
Swim, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.

Tuesday, January 19, 2010

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Endurance Workout

"Time Trial by Time"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Monday, January 18, 2010

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

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

Daily Workout/Endurance Workout

Sunday, January 17, 2010

Rest Day

Saturday, January 16, 2010

"Push Jerk"
Push Jerk 1-1-1-1-1-1-1 reps

Endurance Workout

"Macks 20:10"
Choose ONE of The Following Sports:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3k

Friday, January 15, 2010

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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

Thursday, January 14, 2010

"Power Clean"
Power clean 1-1-1-1-1-1-1 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

Daily Workout/Endurance Workout

Wednesday, January 13, 2010

Rest Day

Tuesday, January 12, 2010

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

"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.

Monday, January 11, 2010

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

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

Sunday, January 10, 2010

Three rounds for time of:
12 Muscle-ups
75 Squats

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

Daily Workout/Endurance Workout

Saturday, January 9, 2010

Rest Day

Friday, January 8, 2010

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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, January 7, 2010

"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

"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

Wednesday, January 6, 2010

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Endurance Workout

"5-30 sec Intervals"
3+ Hours After Daily Workout
Choose ONE of the following sports:
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

Daily Workout/Endurance Workout

Tuesday, January 5, 2010

Rest Day

Monday, January 4, 2010

"Row 5k"
Row 5k

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)

Sunday, January 3, 2010

Bench Press
Bench Press 1-10-1-20-1-30 reps

Endurance Workout

"Time Trial 9min T1"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort
Cover as much Distance as Possible.

Saturday, January 2, 2010

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

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

Friday, January 1, 2010

Rest Day