WORKOUT ARCHIVE

Wednesday, June 30, 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

"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

Tuesday, June 29, 2010

For time:
100 Burpee pull-ups

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

Endurance Workout

"Long Intervals by Time 2-4X Repeats"
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.

Monday, June 28, 2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

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

Sunday, June 27, 2010

Rest Day

Saturday, June 26, 2010

Four rounds for time of:
Run 400 meters
50 Squats

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.

Friday, June 25, 2010

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

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

Thursday, June 24, 2010

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Endurance Workout

"12x1 minute"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.

Daily Workout/Endurance Workout

Wednesday, June 23, 2010

Rest Day

Tuesday, June 22, 2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Endurance Workout

"All Out Sprints"
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: 5 x 50m/y ALL OUT SPRINTS... 3 min recoveries.
Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS... 5 min recoveries
C2: 4 x 375m ALL OUT SPRINTS... 5 min recoveries.

Monday, June 21, 2010

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

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, June 20, 2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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

Saturday, June 19, 2010

Rest Day

Friday, June 18, 2010

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

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.

Thursday, June 17, 2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

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.

Wednesday, June 16, 2010

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

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.

Daily Workout/Endurance Workout

Tuesday, June 15, 2010

Rest Day

Monday, June 14, 2010

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

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

Daily Workout

Sunday, June 13, 2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

"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

Saturday, June 12, 2010

"Northwest Regional Event 4"
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

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

Friday, June 11, 2010

Rest Day

Thursday, June 10, 2010

"South Central Regional Event 4"
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

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.

Wednesday, June 9, 2010

"Northeast Regional Event 1"
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Endurance Workout

"10x Hill Repeats 5x recovery"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Tuesday, June 8, 2010

"Randy"
75 pound Power snatch, 75 reps for time.

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

Monday, June 7, 2010

Rest Day

Sunday, June 6, 2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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

Saturday, June 5, 2010

Shoulder Press 5-5-5-5-5 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.

Friday, June 4, 2010

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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

Thursday, June 3, 2010

Rest Day

Wednesday, June 2, 2010

"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

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

Tuesday, June 1, 2010

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

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.