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

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

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

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

Week of Monday Sept 10 - Sunday Sept 16

Swim #1:

• 200 warmup
• 10x100 w/ :20 rest

Swim #2:

• 100 warmup
• 4x50
• 4x50 zipper drill
• 4x50
• 4x50 pull
• 4x50

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

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