Workouts
March archive
3.31.10 Workout 1
March 31, 2010
Objective
Strength, Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Wall Squats ...
3.31.10 Workout 2
March 31, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
1st round of the ...
3.30.10 Workout 1
March 30, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Wall Squats
...
3.30.10 Workout 2
March 30, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
2x10 Wall Squats
3.29.10 Workout
March 29, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
2x10 Wall Squat
3.28.10 Workout
March 28, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Wall Squat
...
3.27.10 Test
March 27, 2010
Test
500m Row
James Reyes - 1:35 (Evolved Athlete)
Jen H. - 1:52 (New PR)
3.27.10 Workout
March 27, 2010
Objective
Power Endurance
General Warm-up
1/2 Mile Run
Specific Warm Up
Long KB Complex
Then: ...
3.26.10 Workout 1
March 26, 2010
Objective
Strength, Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Wall Squats
3.26.10 Workout 2
March 26, 2010
Objective
Strength, Strength Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Practice Muscle-ups
...
3.26.10 Workout 3
March 26, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
MB Tosses +
3.25.10 Workout 1
March 25, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row or ride
Specific Warm Up
Heavy MB ...
3.25.10 Workout 2
March 25, 2010
Objective
Power Endurance, Interval
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
3x10 Wall Squats
3.24.10 Workout 1
March 24, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Practice movements below
...
3.24.10 Workout 2
March 24, 2010
Objective
Power Endurance
General Warm-up
N/A
Specific Warm Up
N/A
Workout
Sprint Tri:
...
3.24.10 Workout 3
March 24, 2010
Objective
Power Endurance
General Warm-up
5 minute row/ride
Specific Warm Up
2x10 Wall Squats
...
3.24.10 Workout 4
March 24, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row/rope skip
Specific Warm Up
2x10 Wall Squat
3.23.10 Workout 1
March 23, 2010
Objective
Hypertrophy
General Warm-up
5 minute easy row/ride
Specific Warm-up
10x Shoulder Dislocates +
10x Push-ups +
3.23.10 Workout 2
March 23, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Wall Squats
...
3.22.10 Workout 1
March 22, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Throw MBs + Mobilizations
3.22.10 Workout 2
March 22, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row
Specific Warm Up
Mobilizations
Workout
...3.22.10 Workout 3
March 22, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
15x Airsquats +
...
3.22.10 Workout 4
March 22, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
10x Wall Squats +
3.22.10 Workout 5
March 22, 2010
Objective
Strength, Power
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Deadlift @ 50%
3.21.10 Workout (Track)
March 21, 2010
Objective
Power Endurance
General Warm-up
1/2 Mile Run
Specific Warm Up
Walk/Jog Matrix
Stationary ...
3.20.10 Test
March 20, 2010
Test
Steven V. - 500m = 1:28 (New PR)
Jason A. - 1RM Front Squat = 225#
Darren ...
3.19.10 Workout 1
March 19, 2010
Objective
Strength, Power Endurance
General Warm-up
5 minute easy ride
Specific Warm Up
10x Rounded Back ...
3.19.10 Workout 2
March 19, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Sandbag Work (various)
...
3.18.10 Workout
March 18, 2010
Objective
Power Endurance
General Warm-up
5 minute row/ride/run
Specific Warm Up
2x10 Wall Squats +
2x10 ...
3.17.10 Workout 1
March 17, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
Practice movements below
3.17.10 Test
March 17, 2010
Test
Work up to 1RM Jerk
Results
Chris W. @ 275# (Primal Warrior Status)
Test
1x ...
3.16.10 Workout 2
March 17, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
10x Push-up +
3.16.16 Workout 1
March 16, 2010
Objective
Strength
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x10 Tire Flip (jump in/out) ...
3.16.10 Workout 2
March 16, 2010
Objective
Strength, Power
General Warm-up
5 minute easy row/ride
Specific Warm Up
MB Tosses (various)
3.15.10 Workout 1
March 15, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
2x20 Airsquats
2x30/30 ...
3.15.10 Workout 2
March 15, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
BB Complex:
6x Deadlift ...
3.15.10 Workout 3
March 15, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
2x20 Airsquats
2x30/30 ...
3.14.10 Ride
March 14, 2010
Ride
20 minute light ride (15-17 mph)
Then:
15s Hard @ 27-30 mph / 45 Easy @ slower ...
3.13.10 Test Day
March 13, 2010
Objective
Test Day
Test
Work up to 1RM Deadlift
Then:
10x Deadlift @ BW +
20x ...
3.12.10 Workout 1
March 12, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Long KB Complex
3.12.10 Workout 2
March 12, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
MB Tosses + Mobilizations
...
3.12.10 Workout 3
March 12, 2010
Objective
Power Endurance
General Warm-up
1 mile run
Specific Warm Up
10x Dislocates
20x ...
3.11.10 Workout
March 11, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
15x Airsquats +
10x Jump ...
3.10.10 Workout 1
March 10, 2010
Objective
Power Endurance
General Warm-up
5 minute jog
Specific Warm Up
MB Tosses +
Short ...
3.10.10 Workout 2
March 10, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
P1 250m Row
...
3.9.10 Workout
March 9, 2010
Objective
Strength
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
MB Tosses
Then:
3.8.10 Workout 1
March 8, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
10 reps of each:
3.8.10 Workout 2
March 8, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride/row
Specific Warm Up
2x10 Deadlift
2x10 DB Push ...
3.7.10 Recovery
March 7, 2010
Objective
Recovery
Workout
10 repetitions of:
-Halos to the right
-Halos to the left
...
3.5.10 Workout 1
March 5, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
BW Dynamic + Mobilizations
...
3.5.10 Workout 2
March 5, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/rope skip
Specific Warm Up
BW Dynamic + Mobilizations
...
3.5.10 Workout 3
March 5, 2010
Objective
Power Endurance
General Warm-up
5 minute row/ride/rope skip
Specific Warm-up
BW Dynamic + Mobilizations
...
3.4.10 Workout
March 4, 2010
Objective
Circuit, Power Endurance
General Warm-up
5 minute easy Airdyne @ >100 watts
Specific Warm Up
Practice sandbag ...
3.3.10 Workout 1
March 3, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride
Specific Warm Up
8 each with 20# KB:
3.3.10 Workout 2
March 3, 2010
Objective
Power, Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
6x BB Complex @ 45#
3.3.10 Workout 3
March 3, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride
Specific Warm Up
Practice Muscle-ups
Then:
...
3.2.10 Workout
March 2, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
Hurdles + Mobilizations
3.1.10 Workout 1
March 1, 2010
Objective
Power Endurance
General Warm-up
1/2 Mile run
Specific Warm Up
MB Tosses (various)
Workout
...3.1.10 Workout 2
March 1, 2010
Objective
Strength
General Warm-up
5 minute easy ride
Specific Warm Up
Back Squats
2x10
3.1.10 Workout 3
March 1, 2010
Objective
Interval, Power Endurance
General Warm-up
5 minute easy ride/row/rope skip
Specific Warm Up
Mobilize
Then: