Workouts

April archive

4.30.10 Workout 1

April 30, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

KB Complex ...

4.30.10 Workout 2

April 30, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

Some squats, ...

4.29.10 Workout 1

April 29, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

A few push-ups, a ...

4.29.10 Workout 2

April 29, 2010

Objective

Power, Recovery

General Warm-up

5 minute easy row

Specific Warm Up

BB Complex +
Mobilizations

4.28.10 Workout

April 28, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

10x Shoulder ...

4.27.10 Workout 1

April 27, 2010

Objective

Single Movement, Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

...

4.27.10 Workout 2

April 27, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

Leg Swings ...

4.26.10 Workout 1

April 26, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

BW Dynamic ...

4.26.10 Workout 2

April 26, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

BW Dynamic +

4.25.10 Rest

April 25, 2010

Rest and Recover

4.24.10 Workout 2

April 24, 2010

Objective

Power Endurance

General Warm-up

1/2 mile jog

Specific Warm Up

MB Tosses + Shotput tosses

4.24.10 Workout 1

April 24, 2010

Objective

Strength, Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

Mobilizations

Workout

...

4.23.10 Workout 1

April 23, 2010

Objective

Interval, Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

MB ...

4.23.10 Workout 2

April 23, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

BB Complex +
...

4.23.10 Workout 3

April 23, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, run

Specific Warm Up

2x Lunge ...

4.23.10 Workout 4

April 23, 2010

Objective

Strength, Power Endurance

General Warm-up

5 minute easy row, ride

Specific Warm Up

2x10 Wall ...

4.22.10 Workout 1

April 22, 2010

Objective

Strength, Endurance

General Warm-up

5 minute easy row, ride

Specific Warm Up

2x10 Wall Squats

4.22.10 Workout 2

April 22, 2010

Objective

Strength, Power

General Warm-up

5 minutes easy row, ride

Specific Warm Up

2x10 Wall Squats
...

4.21.10 Workout 1

April 21, 2010

Objective

Strength

General Warm-up

5 minute easy row, ride

Specific Warm Up

2x10 Wall Squats
...

4.21.10 Workout 2

April 21, 2010

Objective

Strength

General Warm-up

5 minute easy row, ride

Specific Warm Up

2x10 Wall Squats
...

4.20.10 Workout

April 20, 2010

Objective

Interval, Power Endurance

General Warm-up

5 minute easy row, ride, rope skip

Specific Warm Up

...

4.19.10 Workout 1

April 19, 2010

Objective

Power Endurance

General Warm-up

5 minute easy ride, row

Specific Warm Up

2x15 Airsquats
...

4.19.10 Workout 2

April 19, 2010

Objective

Progression, Power Endurance

General Warm-up

5 minute row, ride

Specific Warm Up

2x10 Wall Squats

4.19.10 Workout 3

April 19, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride, rope skip

Specific Warm Up

2x10 ...

4.18.10 IMAP Training

April 18, 2010

IMAP Training

4.17.10 IMAP Training

April 17, 2010

IMAP Training

4.16.10 Workout 1

April 16, 2010

Objective

Power Endurance

General Warm-up

5 minute easy run/row/ride

Specific Warm Up

KB Complex + Mobilizations

...

4.16.10 Workout 2

April 16, 2010

Objective

Power Endurance

General Warm-up

5 minutes easy row,ride

Specific Warm Up

MB Tosses
Then:

4.15.10 Workout 1

April 15, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

10 reps each of:

4.14.10 Workout 1

April 14, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

10 reps each of:

4.14.10 Workout 2

April 14, 2010

Objective

Strength

General Warm-up

5 minute easy row/ride

Workout

Front Squats:
2x10
1x6

4.13.10 Workout 1

April 13, 2010

Objective

Interval, Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats ...

4.13.10 Workout 2

April 13, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

2x10 Wall Squats

4.12.10 Workout 1

April 12, 2010

Objective

Team Progression, Power Endurance

General Warm-up

5 minute easy ride

Specific Warm Up

1/4 Mile run

4.12.10 Workout 2

April 12, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row, ride

Specific Warm Up

10-minutes of carrying ...

4.12.10 Workout 3

April 12, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

2x10 Wall Squats

4.11.10 Rest

April 11, 2010

Rest and Recover

4.10.10 Workout 1

April 10, 2010

Objective

Team, Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

Throw Medicine ...

4.10.10 Workout 2

April 10, 2010

Objective

Circuit, Power Endurance

General Warm-up

1/2 Mile Run

Specific Warm Up

Throw Medicine Balls
...

4.9.10 Workout 1

April 9, 2010

Objective

Circuit, Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

MB Tosses
...

4.9.10 Workout 2

April 9, 2010

Objective

Power Endurance

General Warm-up

1/2 Mile Run

Specific Warm Up

BW Stationary
Then:

4.8.10 Workout 1

April 8, 2010

Objective

Interval, Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats ...

4.8.10 Workout 2

April 8, 2010

Objective

Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats
2x15 ...

4.8.10 Workout 3

April 8, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

MB Tosses +
...

4.7.10 Workout 1

April 7, 2010

Objective

Endurance, Power Endurance

General Warm-up

5 minute easy row

Workout

600m Row +
10 Calories ...

4.7.10 Workout 2

April 7, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Push-up
...

4.7.10 Workout 3

April 7, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

KB Complex +

4.7.10 Workout 4

April 7, 2010

Objective

Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

BW Stationary +
...

4.6.10 Workout 1

April 6, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row

Specific Warm Up

2x10 Wall Squats
...

4.6.10 Workout 2

April 6, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

MB Tosses +

4.6.10 Workout 3

April 6, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

2x10 Wall Squat
2x10 ...

4.5.10 Workout 1

April 5, 2010

Objective

Power Endurance

General Warm-up

1/2 mile run

Specific Warm Up

2x10 Wall Squats
2x15 ...

4.5.10 Workout 2

April 5, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats
...

4.5.10 Workout 3

April 5, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats
...

4.4.10 Workout

April 4, 2010

Objective

Endurance

General Warm-up

5 minute easy ride

Specific Warm Up

N/A

Workout

Sprint Tri:

4.3.10 Workout

April 3, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

2x10 Wall Squats
...

4.2.10 Workout 1

April 2, 2010

Objective

Progression, Power Endurance

General Warm-up

5 minute easy row/ride/rope skip

Specific Warm Up

2x10 Wall ...

4.2.10 Workout 2

April 2, 2010

Objective

Strength

General Warm-up

5 minute easy row/ride

Workout

Work up to 1RM BB TGU
...

4.1.10 Workout 2

April 1, 2010

Objective

Power Endurance

General Warm-up

5 minute easy row/ride

Specific Warm Up

60m Walking Lunges
...