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

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.

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

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