WORKOUT ARCHIVE

Daily Workout/Endurance Workout

Thursday, April 1, 2010

Rest Day

Wednesday, March 31, 2010

"Thruster"
Thruster 3-3-3-3-3-3-3

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, March 30, 2010

Muscle-ups
30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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

Monday, March 29, 2010

"Snatch"
1 rep-max Snatch

Ten minute time limit, not including warm up.

Endurance Workout

"Intervals by time"
Choose ONE of the following:
Swim, Bike, Run, C2
2 Rounds of:
3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set. Rest between sets is the 30sec, 45sec, 2min.

Daily Workout/Endurance Workout

Sunday, March 28, 2010

Rest Day

Saturday, March 27, 2010

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Endurance Workout

"Tempo 85%-90% RPE 16-18"
85-90% of Best Distance for your set time.
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<

Friday, March 26, 2010

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

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

Thursday, March 25, 2010

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Endurance Workout

"10x Maximal Wattage "
3+ Hours After Daily Workout
Choose ONE of the following sports:
"If you normally Run or Swim, Choose C2".
Bike and C2 ONLY!
Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".
C2: 10 Rounds: Row your body weight in watts for 1min, at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.

Daily Workout/Endurance Workout

Wednesday, March 24, 2010

Rest Day

Tuesday, March 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

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

Monday, March 22, 2010

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

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.

Sunday, March 21, 2010

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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

Saturday, March 20, 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Endurance Workout

"Tempo 90% 2"
Choose ONE of The Following Sports:
Cover as much Distance as possible
Swim: SC 12min, LC-U 25min
Bike: SC 20min, LC-U 40min
Run: SC 15min, LC-U 40min
C2: SC 15min, LC- U 25min

Daily Workout/Endurance Workout

Friday, March 19, 2010

Rest Day

Thursday, March 18, 2010

"Weighted pull-ups"
Weighted pull-ups 1-1-1-1-1-1-1 reps

Endurance Workout

"Increasing intervals"
Choose ONE of the Following Sports:
"A solid warm up is advised"
Swim: 4x50m hold within 2-3sec, Rest 60 sec between intervals then,
2x100m hold within 2-3sec, Rest 60 sec between intervals.
Rest 2 min
Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.
Bike: 4x200m hold within 2-3sec, Rest 60sec between intervals then,
2x400m hold within 2-3sec, Rest 60sec between intervals.
Rest 3min
Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.
Run: 4x1/4mile hold within 2-3sec Rest 60sec between intervals then,
2x1/2 mile hold within 2-3sec, Rest 60sec between intervals.
Rest 3min
Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.
C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,
2x500m hold within 2-3sec Rest 60sec between intervals
Rest 2min
Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.

Wednesday, March 17, 2010

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

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, March 16, 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Endurance Workout

"Change the Stimulus 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, 1st 250m, with pull paddles, 2nd, without paddles.
Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.
C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.

Monday, March 15, 2010

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs

Endurance Workout

"Baseline 8x"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".
Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!

Daily Workout/Endurance Workout

Sunday, March 14, 2010

Rest Day

Daily Workout/Endurance Workout

Saturday, March 13, 2010

Rest Day

Friday, March 12, 2010

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

"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.

Thursday, March 11, 2010

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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

Wednesday, March 10, 2010

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Endurance Workout

"12x20 Sec Sprints "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Tuesday, March 9, 2010

Shoulder Press 5-5-5-5-5 reps

Endurance Workout

"2:1 pacing"
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
8x 2min 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. 3min Isometric bottom of squat hold.

Daily Workout/Endurance Workout

Monday, March 8, 2010

Rest Day

Sunday, March 7, 2010

8 rounds of:
Run 400 meters
Rest 90 seconds

Endurance Workout

"Time Trial D4"
Choose ONE of the following sports...
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Saturday, March 6, 2010

"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Endurance Workout

"2x5/5x1 Intervals"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.

Friday, March 5, 2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

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, March 4, 2010

Rest Day

Wednesday, March 3, 2010

"Squats"
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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

Tuesday, March 2, 2010

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Endurance Workout

"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, March 1, 2010

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

Endurance Workout

"Hill Sprints"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice, "Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"