Thursday May 30

Walk 45min

Wednesday May 29

Swim

Warmup 200m
2x500m

Tuesday May 28

Bike 20K

Monday May 27

Squat Clean

HSPU practice

Helen
3 rnds of:

• 400m run
• 12 Pull-ups
• 21 KBS

Sunday May 27

Brisk Walk 1 hr

Saturday May 25

Run 6K

Friday May 24

Strict Press

21-15-9

• Ring Rows
• Ring Dips

100 squats

100 situps

Wednesday May 22

Run 4K

Tuesday May 21

Nicole (20 min AMRAP)

• Run 400m
• Max rep pullups

3 sets of 10 reps Good Mornings (35 lb bar)
3 sets of 10 wallball (14 lb ball)

Woo hoo!

Congrats to MPak for completing her first tri! And also to the other Tri Pack members who competed at the Early Bird Triathlon today!

Tuesday May 14

Bike 20K

Monday May 13

3 rnds of:

• 800m run
• 15 T2B

800m

The Gym!

Our team gym is almost complete! Thanks to my honey for making it happen.

 The garage pullup bar

Squat rack, dumbbells, and kettlebells 

Bench and plates 

Basement pullup bar and rings 

Wallball, slamball and sound system 

Cardio room (bikes are now in the living room for the summer)

Saturday May 11

Swim

Warmup
2x500m time trial

Friday May 10

Clean x 3

5 rnds of:

• 5 pullups
• 10 thrusters
• 20 situps

Tuesday May 7

Back or Front Squat x 10

5 rnds of:

• 400m run
• 15 KBS
• 10 pushups

2x30s Hollow Hold

Sunday May 5

Bike 50K

Saturday May 4

Swim

100m warmup
50m pull
50m kick
3x200m
150-100-50
2x50 kick

Friday May 3

Bench Press 3-3-3

4 rounds of 1 min each:

• Ring Rows
• Ground to Overhead DB
• V-ups/situps
• SDHP - 35 lb KB
• Rest

100 DUs

Thursday May 2

Bike 18K

Wednesday May 1

Run 6K