Sunday, November 25, 2012

Week of Monday Nov 26 - Sunday Dec 2

(Tues) WOD #1:
  • 10 min spin
  • 50 KBS
  • 10 min spin
  • 75 mountain climbers
  • 10 min spin
  • 100 situps

(Wed/Sun) WOD #2: 2 rnds of: Pull 200m/Kick 200m/Swim 200m

(Thurs) WOD #3: 20 min run or spin
  • 1 DB Snatch LH
  • 1 DB Snatch RH
  • 1 Burpee
  • 2 DB Snatch LH
  • 2 DB Snatch RH
  • 2 Burpee
  • Continue to 10

(Fri) WOD #4: 5 rnds of:
  • 30s Handstand
  • 20 Squats

(Sat) WOD #5: Run 8K

Sunday, November 18, 2012

Week of Monday Nov 19 - Sunday Nov 25

(Tues) WOD #1:
  • 10 min spin
  • Clean & Jerk 3x3 Max
  • 10 min spin
  • 25 T2B
  • 10 min spin
  • 10 Pullups

(Wed/Sun) WOD #2: Swim 1200m

(Thurs) WOD #3: 20 min run or spin
  • 1 DB Snatch LH
  • 1 DB Snatch RH
  • 1 Burpee
  • 2 DB Snatch LH
  • 2 DB Snatch RH
  • 2 Burpee
  • Continue to 10

(Fri) WOD #4: 5 rnds of:
  • 30s Handstand
  • 20 Squats

(Sat) WOD #5: Run 8K

Sunday, November 11, 2012

Week of Monday Nov 12 - Sunday Nov 18

In Tri Pack news this week:

Miss T was in the house!

WOD #1: Front Squat. 10 min AMRAP:
  • 10 Ring Dips
  • 30 KBS

WOD #2:
  • 10 min spin
  • 21 Thrusters, 21 Pullups
  • 10 min spin
  • 15 Thrusters, 15 Pullups
  • 10 min spin
  • 9 Thrusters, 9 Pullups

WOD #3: Run 5K

WOD #4: 5 rnds of: Swim 100m, Pull 100m

WOD #5: 4 rnds of 1 min each:
  • V-ups
  • Pushups
  • Jump Squats
  • Ring Rows

Monday, November 5, 2012

Week of Monday Nov 5 - Sunday Nov 11

WOD #1: Bench Press. For Time:
  • 150 Dumbbell Push Press
  • 75 Push-Up
  • 50 Squats

WOD #2:
  • 10 min spin
  • 5x5 Pullups
  • 10 min spin
  • 3x Clean
  • 10 min spin
  • 5x10 Ring Rows

WOD #3: Run 10K

WOD #4: Swim 1000m, Kick 200m

WOD #5:
  • 15 min spin
  • Tabata V-ups
  • 15 min spin
  • Tabata Pushups
  • 15 min spin
  • Tabata Situps

Tuesday, October 30, 2012

Week of Monday Oct 29 - Sunday Nov 4

In Tri Pack news this week...

MPak visits a Pearl Izumi outlet in Orlando!

WOD #1: Pullups. For Time:
  • 150 Dumbbell Push Press
  • 75 Push-Up
  • 50 Squats

WOD #2:
  • 10 min spin
  • Bench Press
  • 10 min spin
  • Push Press
  • 10 min spin
  • Ring Dips

WOD #3: Run 5K

WOD #4: Swim 1000m, Kick 200m

WOD #5: Spin 45 min. Tabata V-ups


Sunday, October 21, 2012

Week of Monday Oct 22 - Sunday Oct 28

In Tri Pack news this week:

MPak tried out her new trainer and liked it. Tracy finally got the pullup bar installed (with lots of help from Pete). A 30lb kettlebell and gymnastics rings were added to the gym. Pete ran the 9-Run-Run with a time of 1:45:09. Way to go Pete!

Swim #1: 200 swim/kick/pull/swim/kick/pull

Swim #2: 1200 continuous

Bike #1: 50 min spin

Bike #2: 25K or 1 hour spin

Run Int: warmup, 400m, 800m, 400m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Pullups, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Back Squat. 5x5 T2B. For 6 mins, 30s ring rows/30s handstand or plank.

Tuesday, October 16, 2012

Week of Monday Oct 15 - Sunday Oct 21

Swim #1: 200 warmup, 5x200

Swim #2: 2x750 continuous

Bike #1: 1 hr

Bike #2: 1 hr

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Pullups. Dumbbell Snatch. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups

Monday, October 8, 2012

Week of Monday Oct 8 - Sunday Oct 14

Swim #1: 3x50, 3x100, 3x200

Swim #2: 200 warmup, 2x500

Bike #1: 1 hr

Bike #2: 30K

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Bench Press, Thruster, 50 V-ups

S&C #2: Clean.  10 min AMRAP: 5 pushups, 10 situps, 15 squats


Sunday, September 30, 2012

Week of Monday Oct 1 - Sunday Oct 7

Swim #1:
  • 600 Swim (every 5th 25 Kick)        
  • 3 sets of 200 @ 65-70% with :20 rest
Swim #2:
  • 100 Swim - 100 Kick - 100 Pull - 100 Swim
  • 10 x 100

Bike #1: 1:00 hr

Bike #2: 25K

Run LSD: 12K

Run Tempo: Warm up, 4x400, cool down

S&C #1: 5x5 Goblet Squat. Tabata pushups

S&C #2: Bench press. 5 rnds of: 20 situps, 12 switch lunges, 30 sec handstand

S&C #3: 10x 5 pullups

Sunday, September 23, 2012

Week of Monday Sept 24 - Sunday Sept 30

Swim #1: 1200m as continuous as possible

Swim #2:

  • 200 warmup
  • 4x (100 swim/100 pull)
  • 200 cooldown

Bike #1: 1:00 hr

Bike #2: 20K

Run LSD: 10K

Run Tempo: Warm up, 2K tempo, cool down

S&C #1: Push press. 21-15-9 burpees, one-arm dumbbell snatch

S&C #2: Deadlift. 3 rnds of 50 DUs, 20 squats

S&C #3: 10x 5 pullups

Sunday, September 16, 2012

Week of Monday Sept 17 - Sunday Sept 23

Swim #1:  6x200

Swim #2:
  • 200 warmup
  • 4x (100 swim/100 pull)
  • 200 cooldown

Bike #1: 35K

Bike #2: 30K

Run LSD: 10K

Run Tempo: 5K

S&C #1: 10x (10 pushups, 10 situps)

S&C #2: 10x 5 pullups

Sunday, September 9, 2012

Week of Monday Sept 10 - Sunday Sept 16

Swim #1:
  • 200 warmup
  • 10x100 w/ :20 rest

Swim #2:

Bike Int: 
  • 10 min warmup
  • 10x :30 sec high cadence w/ 1 min recovery
  • 5 min cooldown

Bike LSD: 35K easy

Run Int:
  • 1K warmup
  • 5x400m w/ 2 mins rest
  • 1K cooldown

Run LSD: 10K easy

S&C #1: Death by Pushups
Min #1 = 1 pushup.  Min #2 = 2 pushups.  Min #3 = 3 pushups. Continue until # of reps cannot be completed in the minute
S&C #2: Bench press x 5 to max weight.
           Tabata Situps
8 intervals of :20 max effort followed by :10 rest.  Record min # of reps per interval

Friday, August 31, 2012

Week of Monday Sept 3 - Sunday Sept 9

Swim #1:
  • 50 swim / 50 kick / 50 pull / 50 swim
  • 3x100 w/ :20 rest
  • 4x50 catchup drill w/ :10 rest
  • 3x100 w/ :20 rest
  • 50 cool down

Swim #2:
  • 200m warmup
  • 4x100 w/ :20 rest (25 FAST/75 smooth)
  • 6x50 pull w/ :10 rest
  • 200 cool down


Bike Interval: 3x 6K (2K moderate/2K sprint/ 2K moderate)

Note: Leathem-Woodroffe-Fallowfield-Merivale-Leiken loop is 6K

Bike LSD: 35K easy

Run Tempo: 2K warmup / 2K tempo / 1K cooldown

Run LSD: 8K easy

S&C #1:
Front Squat x 5, up to max load
For time, 5 rounds of:
5 pushups
10 situps
15 air squats

S&C #2: 100 Double-unders or 200 skips

S&C #3: For time, 5 rounds of:
3 vertical jumps 3 squats 3 long jumps