Tuesday 10.11.30

Uncategorized

Endurance

Time Trial – Run

Choose time based on your event (ie-if your event will take approximately 2 1/2 hours choose the LC workout)

  • SC = Short Course (2hrs or under)
  • LC = Long Course (2-3hrs)
  • U = Ultra Distance (3hrs +)

SC – 20 min

LC – 30 min

U – 60 min

Maximum distance in time alloted

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Monday 10.11.29

Uncategorized

S&C

12 minute AMRAP

  • 6 Clapping Pushups
  • 9 Toes to Bar
  • 12 KB Swings (2/1.5 pood)

scaling variations

  • regular pushups, parallette pushups
  • knees to elbows, body rows
  • dumbbell swings

Post rounds to Comments

Endurance

1:1 Intervals

Choose ONE: Swim, Bike, Run, C2

  • 45 sec On – 45 sec Off
  • 1:30 On – 1:30 Off
  • 3:00 On – 3:00 Off
  • 6:00 On – 6:00 Off
  • 3:00 On – 3:00 Off
  • 1:30 On – 1:30 Off
  • 45 sec On – done

hold maximum distance possible for each interval

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Saturday 10.11.27

Uncategorized

S&C

‘Angie”

  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Squats

-you must complete the reps from each exercise before moving on to the next movement

scaling variations

  • reduce reps to 75 or 50 per movement

Post times to Comments

Endurance

Tabata, choose ONE of the following, 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

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 20:10×8

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Thursday 10.11.25

Uncategorized

S&C

with a continuously running clock for 5 min:

  • 30 sec Superman
  • 30 sec Hollow Rocks

move from one position to the next, there is NO rest

[rest 5 min]

4 Rounds for Time

  • 25 Sit ups
  • 15 Wall balls (20/14lbs)
  • 10 DB Squat Cleans (45/25lbs)

scaling variations

  • reduce reps to 15, 10, 5
  • as always, reduce weight

Post times to Comments, NOW GO ENJOY SOME TURKEY