8/21/10
“Fight Gone Bad”
Wreckin Rope
Double Unders
Pushups
Row
4 rounds
8/20/10
WOD
100ft. Weighted Lunges M#52 W#35
30-ABMat
200M Run
5 Rounds for time
8/19/10
WOD\
Burpees
Ring Rows
10-9-8-7-6-5-4-3-2-1
Then
2500M Row
8/18/10
SWOD
Front Squat
5×3
WOD
250M Row
15-Box Jumps M#24 W#18
25-Battling Rope (getty ups)
AMRAP 20mins
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose 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 20:10×8
8/17/10
SWOD
Bench Press
1,1,1,1,1,1,1
20-Paralette Pushups
20-T2B
5 Rounds for time.
ENDURANCE
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 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.
TOES TO BAR ARE FUN FOR THE WHOLE FAMILY….
8/16/10
SWOD
Cleans
10×1
WOD
“Helen”
400M Run
21-OH KB Swings #50M/#35W
12-Pullups
For Time!!!
ENDURANCE
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and 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”
Pullups & KB's, it's whats for dinner...
8/15/10
ENDURANCE
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
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
8/14/10
WOD
8/13/10
WOD
30-OH Squats
30-DB C&J
30-KB Swings
30-Kickouts
30-Box Jumps
30-Pullups
500M Row
8/12/10
SWOD
Weighted pullups
1,1,1,1,1,1,1
WOD
10-Pullups
10-”L” situps
125M Sprint (Row)
AMRAP 15 mins.
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and 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”
can't start them too young!