September 21, 2017
On the bike....
4 min moderate pace, 1 min sprint, 4 min easy
3 min moderate pace, 1 min sprint, 3 min easy
2 min moderate pace, 1 min sprint, 2 min easy
1 min moderate pace, 1 min sprint, 1 min easy
(rest 2 min between sets)
This will test your ability to...
September 20, 2017
100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 900m, 1000m Row
10-9-8-7-6-5-4-3-2-1 Seated box jump
Tons of power demand in this workout. Seated box jumps are going to tax the hips and legs, so is the row so stay consistent.
September 19, 2017
With a 30min running clock:
0-10 min: 1 mile run
11-20 min: Find 1 rep max Front Squat
21-30 min: 2k row
Lactate threshold baby. We are testing to see how hard you can push without flooding your body with lactic acid. Stay under that redline, but go hard.
September 18, 2017
100 Calorie row
Every minute: 1 Rope climb
This can get spicy real quick. You have to keep a hard pace on the rower and can't afford long transitions between the row and rope climb. The faster you go, the sooner you're done.
September 16, 2017
5x3 Back squat
3x5 Weighted pull ups
15 min AMRAP:
10-1 descending ladder of
Toe to bar
Get some general raw strength in before we move to a highly technical AMRAP. This month is heavy gymnastics so take the AMRAP seriously, use hard modifications, and...
September 15, 2017
(45 sec between intervals)
4 minutes between sets
In this workout we are testing VO2 max. High intensity, short rest with medium volume. Work on good running mechanics, warm up that lower half properly!
5 rounds for time:
12 dumbell DL...
September 14, 2017
12 minutes to find max height Box Jump
14 minute AMRAP:
10 Med Ball Cleans
10 Double Kettle bell Russian Swing
Your hips are going to be fried, make sure to get them open and ready for tons of flexion/extension. Be careful on the box jump attempt...
September 13, 2017
Intervals for time:
Row 2 total sets:
(first portion of set is fast, second half is recovery ex 500m fast, 500m slow)
You're going to be on the rower for a bit in this workout. There is a 3 minute rest in between sets (50...
September 12, 2017
100 calorie bike
Every 2 miutes: 15 wall balls 20/14
You have no choice but to go fast on this one. The longer you are on the bike, the more wall balls you're doing, the longer you're on the bike....Put your head down and grind this one out!
September 11, 2017
3x1 mile run at moderate pace
(1 minute rest in between miles)
Today we are working in lactate threshold, trying to see how we can adapt to increasing levels of lactate in the blood and maintain high power output. Goal here is to 'feel' your pace and keep them...