Workouts
January archive
1.30.10 Power Endurance
January 30, 2010
General Warm-up
5 minutes easy ride/row
Specific Warm Up
10x KB Halos +
10x Shoulder Dislocates +
...
1.29.10 Power Endurance
January 29, 2010
General Warm-up
Specific Warm Up
"Keep it Movin"
-Figure 8's
-Alternating KBS
-Goblet Squats
-SA Clean ...
1.28.10 Power Endurance
January 28, 2010
General Warm-up
5 minute easy ride/row
Specific Warm Up
Barbell Complex + Mobilizations
Block A
2x10 Push-Press ...
1.27.10 Power Endurance
January 27, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
10-minute sandbag warm-up (various)
Block A
2x10 Deadlift @ ...
1.27.10 Partner Progression
January 27, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
Dynamic BW + Mobilizations
Block A
400x Airsquats:
1.26.10 Power Endurance
January 26, 2010
General Warm-up
5 minute easy ride/row
Specific Warm Up
BB Complex
Block A
1x KB Clean/FSPP/Alternating Forward Lunges
1.25.10 Partner
January 25, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
KB Complex + Mobilizations
Block A
10x KBS @ ...
1.25.10 Power Endurance 1
January 25, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
KB Complex
Block A
10x Band Sprints (1x Blue ...
1.25.10 Power Endurance 2
January 25, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
KB Complex
Block A
10x KBS @ 50# + ...
1.22.10 Power Endurance
January 22, 2010
General Warm-up
5 minute easy ride
Specific Warm Up
2x10 Bench Press
Block A
10-1 Bench Press + ...
1.22.10 Circuit
January 22, 2010
General Warm-up
5 minute easy row/ride/run
Specific Warm-up
Warm-up with 1x light round of each station below
1.21.10 Power Endurance
January 21, 2010
General Warm-up
5 minute easy ride/row
Specific Warm Up
BB Complex
Block A
2x10 Deadlift @ 50%
1.21.10 Progression
January 21, 2010
General Warm-up
5 minutes easy ride
Specific Warm Up
10x of each of the below movements @ 50% load ...
1.20.10 Progression
January 20, 2010
General Warm-up
N/A
Specific Warm Up
N/A
Block A
100x Pull-ups +
100x Ring Push-ups
RESULTS
...1.20.10 Power Endurance
January 20, 2010
General Warm-up
5 Minute easy row/ride
Specific Warm Up
BB Complex + Shoulder Dislocates
Block A
2x10 OHS ...
1.20.10 Power Endurance 2
January 20, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
Hurdles + Dynamic BW (various)
Block A
15m Walking ...
1.19.10 Power Endurance
January 19, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
10 minute running clock:
1x KB Snatch + Windmill ...
1.19.10 Progression
January 19, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
10x Airsquats +
10x KBS +
10x Push-ups ...
1.18.10 Interval
January 18, 2010
General Warm-up
5 minute easy row
Specific Warm Up
KB Complex (long)
Block A
10/10x KB Snatch +
1.18.10 Partner, Power Endurance
January 18, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
Dynamic BW (various)
Block A
P1 8x KB Rope ...
1.18.10 Power Endurance
January 18, 2010
General Warm-up
5 minute easy row/ride
Specific Warm Up
Dynamic BW (various)
Block A
P1 4x KB Rope ...
1.17.10 Power Endurance
January 17, 2010
General Warm-up
N/A
Specific Warm Up
N/A
Block A
2000m Row (<8:00 minutes) +
2 minutes rest ...
1.16.10 Interval
January 16, 2010
General Warm-up
5 minute easy row
Specific Warm Up
BB Complex
Block A
12x BB High-Pull +
...
1.15.10 Strength
January 15, 2010
General Warm-up
5 Minute Row/Ride
Specific Warm Up
10x Shoulder Dislocates +
10x OHS @ dowel
...
1.14.10 Time Trial
January 14, 2010
500M Row
Terri - 2:04
Raquel - 2:01
Shelby - 2:02
Greg - 1:32
Stefan - ...
1.14.10 Interval
January 14, 2010
General Warm-up
1/2 mile jog
Specific Warm Up
BW Dynamic
Block A
30s on, 30 "rest"
...
1.13.10 Power Endurance
January 13, 2010
General Warm-up
5 Minute Easy Row/Ride
Specific Warm Up
Locomotor Warm-up (various drills)
Block A
5/5x Barbell Forward ...
1.13.10 Power Endurance
January 13, 2010
General Warm-up
5 Minute Easy/Ride
Specific Warm Up
None
Block A
5 minutes of Walking Lunges
Rest ...
1.11.10 Interval
January 11, 2010
General Warm-up
5 Minute Easy Ride/Row
Specific Warm Up
Long KB Complex
Block A
SA KB Snatch/OHS/Sotts Press
1.10.10 Power Endurance
January 10, 2010
General Warm-up
5 Minute Easy Row
Specific Warm Up
Work up to Heavy Swing
1x10 @ 50#
...
1.8.10 Power
January 8, 2010
General Warm-up
5 Minute Easy Row
Specific Warm Up
Snatch Progression @ Dowel
Block A
Work up to ...
1.8.10 Power Endurance
January 8, 2010
General Warm-up
5 Minute Easy Row/Ride
Specific Warm Up
Long KB Complex
Block A
Kettlebell "Flow Drill"
...
1.7.10 Power Endurance
January 7, 2010
General Warm-up
5 Minute Easy Row/Ride
Specific Warm Up
Long KB Complex
Block A
Kettlebell "Flow Drill"
...
1.7.10 Power Endurance
January 7, 2010
General Warm-up
5 Minute Easy Ride
Specific Warm Up
KB Complex
Block A
Kettlebell "Flow Drill"
(hold ...
1.7.10 Hypertrophy
January 7, 2010
General Warm-up
5 Minute Easy Ride
Specific Warm Up
KB Complex
Block A
Kettlebell "Flow Drill"
(hold ...
1.6.10 Power Endurance
January 6, 2010
General Warm-up
5 Minute Easy Row/Ride
Specific Warm Up
None
Block A
20 Calorie Sprint on Airdyne +
1.6.10 Power Endurance
January 6, 2010
General Warm-up
5 Minute Easy Ride
Specific Warm Up
2x10 Deadlift @ 50% +
Mobilizations
Block A
...1.5.10 Strength
January 5, 2010
General Warm-up
5 Minute Easy Row
Specific Warm Up
2x20 Airsquats +
2x20 Jump Squats +
3x10 ...
1.4.10 Power Endurance (Team)
January 4, 2010
General Warm-up
5 Minute Easy Row/Ride
Specific Warm Up
MB Tosses + Dynamic BW
Block A
P1 250m ...
1.4.10 Interval
January 4, 2010
General Warm-up
5 Minute Row/Ride
Specific Warm Up
BB Complex
8 each of the following:
Deadlift, SDLHP, ...
1.3.10 Strength
January 3, 2010
General Warm-up
5 Minute Easy Row
Specific Warm Up
Thoracic and Lumbar Mobilizations +
10x Shoulder Dislocates + ...
1.2.10 Power Endurance (Test)
January 2, 2010
General Warm-up
5 Minute Easy Airdyne
Specific Warm Up
MB Tosses + Mobilizations
Block A
5 each of: ...