WORKOUT ARCHIVE

Monday, May 31, 2010

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

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.

Daily Workout/Endurance Workout

Sunday, May 30, 2010

Rest Day

Saturday, May 29, 2010

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

Endurance Workout

"Time Trial D9"
Choose ONE of the Following Sports:
Swim: 800m
Bike: 12 miles
Run: 5k
C2: 2k
All out Effort is Required!

Daily Workout/Endurance Workout

Friday, May 28, 2010

Rest Day

Thursday, May 27, 2010

"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-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

Wednesday, May 26, 2010

Four rounds for time of:
Run 400 meters
50 Squats

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.

Tuesday, May 25, 2010

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

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

Daily Workout/Endurance Workout

Monday, May 24, 2010

Rest Day

Sunday, May 23, 2010

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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.

Saturday, May 22, 2010

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Endurance Workout

"10:5x20"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Friday, May 21, 2010

"Clean and Jerk"
Clean and Jerk 1-1-1-1-1-1-1 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.

Daily Workout/Endurance Workout

Thursday, May 20, 2010

Rest Day

Wednesday, May 19, 2010

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Endurance Workout

"Long Repeats"
Choose ONE of the Following Sports:
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike: :SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
C2: SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"

Tuesday, May 18, 2010

"Karen"
For time:
150 Wallball shots, 20 pound ball

Endurance Workout

"4,2,1 Intervals"
Choose ONE of the following:
Swim, Bike, Run, C2
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.

Monday, May 17, 2010

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

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

Sunday, May 16, 2010

Rest Day

Saturday, May 15, 2010

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

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, May 14, 2010

"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

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.

Daily Workout

Thursday, May 13, 2010

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

"Time Trial T7"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Swim: 12 minutes

Bike: 24 minutes
Run: 20 minutes
C2: 14 minutes
Cover as much distance as possible. Terrain and incline are your choice.

Daily Workout/Endurance Workout

Wednesday, May 12, 2010

Rest Day

Tuesday, May 11, 2010

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

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.

Monday, May 10, 2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Endurance Workout

"3,2,1 Ladder"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.

Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.

Sunday, May 9, 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

"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<

Daily Workout/Endurance Workout

Saturday, May 8, 2010

Rest Day

Friday, May 7, 2010

21-15-9 reps for time of:
95 pound barbell Squat snatch Chest to bar pull-ups

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

Thursday, May 6, 2010

"5k"
Run or Row 5k

Endurance Workout

"12x20 Sec 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"

Wednesday, May 5, 2010

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Endurance Workout

"Time Trial 1"
Choose ONE of the Following Sports:
Swim: 600m
Bike: 8 miles
Run: 2.5 miles
C2: 2000m
Maximal Effort Required.

Daily Workout/Endurance Workout

Tuesday, May 4, 2010

Rest Day

Monday, May 3, 2010

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

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

Sunday, May 2, 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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.

Saturday, May 1, 2010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

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