Workouts
June archive
6.30.10 Workout 1
June 30, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
KB Complex
Then:
...
6.30.10 Workout 2
June 30, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
6.29.10 Workout 1
June 29, 2010
Objective
Strength
Warm-up
5 minute easy row, ride
Then:
2x10 Back Squats
Then:
Mobilizations
6.29.10 Workout 2
June 29, 2010
Objective
Power Endurance, Tag Team
Warm-up
5 minute easy row ride
MB Tosses ...
6.28.10 Workout
June 28, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
BB Complex
...
6.26.10 Workout
June 26, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
10x ...
6.25.10 Workout 1
June 25, 2010
Objective
Power Endurance, Long
Warm-up
5 minute easy row
Then:
A few frog hops, swings, and ...
6.25.10 Workout 2
June 25, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Mobilizations
Workout
...6.24.10 Workout
June 24, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Mobilizations
Workout
Work ...
6.23.10 Workout 1
June 23, 2010
Objective
Power Endurance, Team Progression
Warm-up
5 minute easy row, ride, run
Then:
10 reps each:
6.23.10 Workout 2
June 23, 2010
Objective
Strength Endurance
Warm-up
5 minute easy row, ride, run
Then:
MB Back Tosses (10 each ...
6.22.10 Workout 1
June 22, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride
Then:
15x Leg Swings
20x Wall ...
6.22.10 Workout 2
June 22, 2010
Objective
Power Endurance
Warm-up
5 minute easy row
Then:
Locomotor warm-up (various)
Then:
...
6.21.10 Workout
June 21, 2010
General Warm-up
5 minute easy row
Then:
KB Complex
Then:
Mobilizations
Workout
1x10 KBS ...
6.18.10 Workout 1
June 18, 2010
Warm-up
5 minute easy row, ride, run
Then:
MB Tosses (various) +
15x Leg Swings
...
6.18.10 Workout 2
June 18, 2010
Objective
Power Endurance, Interval
Warm-up
5 minute easy ride, row
Then:
Long KB Complex
...
6.17.10 Workout 1
June 17, 2010
Objective
Test, Power Endurance
General Warm-up
5 minute easy row, ride, run
Then:
KB Complex
...
6.17.10 Workout 2
June 17, 2010
Objective
Power Endurance, Endurance
Warm-up
5 minute easy ride, row
Then:
15x Leg Swings ...
6.16.10 Workout 1
June 16, 2010
Objective
Strength
Warm-up
5 minute easy row, ride, run
Then:
10x each @ 50%:
...
6.16.10 Workout 2
June 16, 2010
Objective
Power Endurance, Strength Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings ...
6.15.10 Workout
June 15, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride
Then:
Throw MBs (various)
Then:
6.14.10 Workout
June 14, 2010
Objective
Power Endurance, Circuit
Warm-up
5 minute easy row, ride, rope skip
Then:
10x Wall ...
6.13.10 Workout
June 13, 2010
Objective
Power, Interval
Warm-up
5 minute easy row, ride
Workout
BB Complex, 6 reps each:
...
6.12.10 Workout 1
June 12, 2010
Objective
Power Endurance
Warm-up
BB Complex
Then:
Mobilizations
Workout
Barbell Compound Cluster
...
6.12.10 Workout 2
June 12, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run, rope skip
Then:
MB Tosses (various)
6.11.10 Workout 1
June 11, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run or rope skip
Then:
15x Leg ...
6.11.10 Workout 2
June 11, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run or rope skip
Then:
Heavy MB ...
6.11.10 Workout 3
June 11, 2010
Objective
Power Endurance
Warm Up
N/A
Workout
"Hated Hundred"
100x Burpees for time
6.10.10 Workout 1
June 10, 2010
Objective
Power Endurance
Warm-up
5 minute row, ride, run, or rope skip
Then:
KB Complex (long)
6.10.10 Workout 2
June 10, 2010
Objective
Strength
Warm-up
5 minute row, ride, run, or rope skip
Then:
KB Complex (long)
...
6.9.10 Workout 1
June 9, 2010
Objective
Power Endurance, Interval
Warm-up
5 minute easy ride, row, run, rope skip
Then:
Throw MBs
6.9.10 Workout 2
June 9, 2010
Objective
Power Endurance
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall ...
6.8.10 Workout 1
June 8, 2010
Objective
Power Endurance
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall Squats
6.8.10 Workout 2
June 8, 2010
Objective
Power Endurance, Partner
Warm-up
5 minute easy row, ride, run, or rope skip
Then:
...
6.7.10 Workout
June 7, 2010
Objective
Power Endurance, Progression
Warm-up
5 minute easy row, ride, run
Then:
2x10 Wall Squats
...
6.5.10 Workout 1
June 5, 2010
Objective
Power Endurance
Warm-up
5 minute rope skip
Then:
A few legs swings, wall squats, push-ups, ...
6.5.10 Workout 2
June 5, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Mobilizations
Workout
...6.4.10 Workout 1
June 4, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Mobilizations
Workout
Work ...
6.4.10 Workout 2
June 4, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Throw Heavy MBs (20-25#) various ...
6.4.10 Workout 3
June 4, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Carry stuff for 10 minutes ...
6.3.10 Workout 1
June 3, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row, ride, run
Specific Warm Up
see below...
6.3.10 Workout 2
June 3, 2010
Objective
Strength, Strength Endurance
General Warm-up
5 minute easy ride, row, run
Specific Warm Up
15x ...
6.2.10 Workout 1
June 2, 2010
Objective
Strength, Strength Endurance
General Warm-up
5 minute row, ride, run
Specific Warm Up
MB Tosses ...
6.2.10 Workout 2
June 2, 2010
Objective
Power Endurance, single movement intervals
General Warm-up
5 minute easy row, ride, run
Specific Warm ...
6.2.10 Workout 3
June 2, 2010
Objective
Strength, Strength Endurance
General Warm-up
5 minute easy row, ride, run
Specific Warm Up
...6.1.10 Workout 1
June 1, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row, ride, run
Specific Warm Up
Long KB ...
6.1.10 Workout 2
June 1, 2010
Objective
Power Endurance
General Warm-up
5 minute easy ride, row, run
Specific Warm Up
Long KB ...