Tuesday

WOD

10 rounds, each for time

200m row

5 Thrusters

10 pull ups

1 min rest

CFE-Bike

Cover as much distance as possible in 60 minutes

WOD

Clean and Jerk

3.3.3.3.3.3.3

Increase weight with each set. Rest 30-45 seconds between each set.

Skill - Snatch.

CFE-Swim

50

100

200

300

400

300

200

100

50

Saturday

American hero Matt Fey.

Not even an AK47 is going to keep this guy from training!! Tough as nails!

WOD

15- push ups

1-pull up

14-push ups

2-pull ups

13-push ups

3-pull ups

12-push ups

4- pull ups

11-push ups

5-pull ups

10-push ups

6-pull ups

9- push ups

7- pull ups

8- push ups

8- pull ups

7 - push ups

9- pull ups

6- push ups

10- pull ups

5- push ups

11- pull ups

4- push ups

12- pull ups

3- push ups

13- pull ups

2- push ups

14 - pull ups

1 push up

15- pull ups.

Finish with 100 air squats.

* If you are capable of doing a more challenging variations of these movements (i.e. muscle ups, L-pull ups, strict pull ups, handstand push ups, pike push ups) then do so!

CFE- Run

3-1 mile repeats.

recover 2 min. between each

Friday

WOD

Partner WOD

Partner 1 does walking lunges 200 m while partner 2 holds wall sit

alternate

Partner 1 runs 200m with tire while partner 2 chases partner 1 and brings the tire back

Partner 1 does 100 double unders while partner 2 does mountain climbers

alternate

Partner 1 does 25 paralette pass throughs while partner 2 holds boat pose

alternate

Partner 1 does 15 knee to elbow while partner 2 holds dead hang

alternate

CFE-Swim

Following warm up

200m sprint, recover 15 seconds

100m @ "easy pace" recover 30 seconds

repeat this 3, 4, or 5 times.

Thursday

Foothills Running and Cycling Club

WOD

5K Time Trial

(we have a course mapped out around the gym

or do on your own and post results to the blog)

Thursday evening beginning at 6pm we will be hosting the FRCC early sign up party.

This is a great way to meet with other runners and cyclists in the area!

Check it out!

Foundation Yoga will be cancelled, but the 9AM yoga is still on...come to that one if you can.

The RMRC will still be using the compu-trainers from 5-7pm

Wednesday

WOD

"Nasty Girlz"

3 rounds

50 squats

7 Muscle up's

10 hang cleans @ 135lb

CFE

20x 50 m sprints with a 15 second recovery

Tuesday

We have missed a couple of key birthdays in the past week or so.... jacob, amanda, tamara, franz (upcoming) If I left you out I apologize. To make it up to you I will do a burpee for every year old you are. So if you had a birthday in January post it to the comments below. I will add them all together and do all the burpees for time on Friday.

WOD

"Amanda"

4 rounds for time of...

500m row

25 wall ball

800m run

We will be doing our 5k time trial on Thursday.

CFE-Bike

Cover 10 miles as fast as you can!

Monday

WOD

Power Clean

5.5.5.5.5.5.5

@ 75% max.

Recovery is 90 seconds.

CFE-Swim

500m time trial

Cycle-Fit @ 6:30p

CompuTrainer @ 7:15

Saturday

Photographer....the one and only........... Robin Reed

Intro WOD

21, 15, 9

Burpees, Knees 2 Elbows, Box Jumps

CFE- Swim

10/100's holding fastest possible pace

Recovery is equal to swim time

variance +/- 5 seconds is considered a scratch

Track 2 pm

10/ 400's holding fastest possible pace

Recovery is equal to swim time

variance +/- 5 seconds is considered a scratch

Partner WOD

buddy carries (each athlete carries their partner 1 lap around the gym)

partition 100 burpees

partition 100 double unders

partition 100 push up/dip pass throughs

buddy carries (each athlete carries their partner 1 lap around the gym)

CFE-Swim

5 rounds

100 free

50 kick

5 rounds

100 free

50 one arm

5 rounds

100 free

50 catch

Recovery is 30-40 seconds between each round. 1 min between each of set.

Thursday

"Get Some"

WOD

30 Overhead Squats- Run 200m- walking recovery (90 sec max)

25 " " "

20 " " "

15 " " "

10 " " "

5 " " "

*Weather depending, we can sub bike or row for the run.

Wednesday

WOD

Elizabeth

21-15-9

Clean

ring dip

CFE-Swim

500

400

300

200

100

4-50's

recovery is 1 min between each set.

Tuesday, it's Tuesday... the day before Wednesday!

WOD

3, 4, OR, 5 Rounds for time of...

500m row

800m run

CFE-Bike

2- 15 minute Time Trials @ threshold with a 20 minute recovery between.

Monday

THAT'S a good front squat!

WOD

Your choice of As many repetitions as you can do in ten minutes of...

Back squat- body weight

Front squat- 75% body weight

Overhead squat- 50% body weight

CFE-Swim

20 continuous minutes of

25m easy

25m race pace

25m sprint.

Sunday

CFE-Bike

Cover as much distance as possible in

60, 90, OR 120min.

YOGA

6p. is active recovery (community) yoga.

Lindsay is still out of town so Jamie will be helping us get all bendy, stretchy, breathy! ... word!

Saturday

Masterful Matt "Hendrix" demonstrating a front lever (plank)

keep working at it nick, we'll have a competition at rendezvous

INTRO WOD

As many rounds as possible in 15 minutes of....

21 high row

15 squat jump

9 dips

CFE-Run

800 Rec. 1 min

800

800

800

recover 3 minutes

400 Rec. 30 sec.

400

400

400

Friday

WOD

Partner WOD

Athlete 1 While Athlete 2

Rows 500m holds handstand

25 toe to bar dead hang

50 push press farmer carry ( 1/2 Body weight)

75 wall ball Holds boat pose

400m run wall sit

Switch before doing the the next movement

(if athlete 2 drops then athletes 1 must stop until their partner is back up)

CFE-Swim

300m warm up

20-50's at fastest possible pace.

Recovery is equal to swim time

300m cool down

Thursday

Photographic proof that Ben isn't ALWAYS smiling!

WOD

MURPH

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

If you have a weight west.... wear it!

Tony... wear your air pack!

CFE-Bike

3 ten minute Time Trials

with 5 min. recovery between each.

You want a brick???? Do the CFE within 1 hour of the WOD!

Wednesday

At the Kona viewing party... Free Beer!!

WOD

As Many Rounds as Possible in 20min of...

2 muscle ups

4 handstand push ups

8 box jumps

If you don't have a muscle up, substitute 4 pull ups / 4 dips (2 if they are ring dips)

CFE-Swim

100m

200m

300m

400m

300

200

100

Recovery is 50% of swim time.

Tuesday

WOD

5 rounds of

500m row

20 KBS

10 Burpee pull ups

1 min rest

CFE-Bike

TT

5 min

recover 3

10 min

recover 4

15 min

Monday

WOD

Dead Lift

7-6-5-4-3-2-1

start at 65% max and work your way up.

Skill- squat snatch

CFE-Swim

100m / 30 sec recovery

50m / 15 sec recovery

Repeat this 5, 7, or 10 times.

Sunday

CFE-Bike

60-90 min. TT

YOGA

6p is active recovery "community" yoga. Drop in for non-members is only 5 clams!! bring a friend.

saturday

INTRO WOD

Complete for time in any order or sequence....

1k row

2 rounds of cindy (5 pull up/10 push up/ 15 air squat)

3 tire flips

4 lengths of the gym (wall to wall farmers carry)

5 times up the stairs

6 burpees

CFE-Run

10-400's

Recovery starts with 60 seconds and decreases by 5 seconds between each following set.

Friday

WOD

Complete with a partner. (Only one athlete working at a time)

2k row (resting athlete holds body wight off the ground)

150 push press (resting athlete holds rack position)

100 wall ball (resting athlete holds wall sit)

50 K2E (resting athlete holds dead hang)

**BONUS**

Tabata squat- the lowest # of squats done per 20 seconds of effort will reduce overall WOD time by that amount.

athlete 1 does 20, athlete 2 does 18. Total time savings of 38 seconds.

CFE-Swim

8-25m sprints

10 second recovery

recover 3 min

500m.

Thursday

Some of Team TYE

WOD

10 rounds

jumping squats

200 m Run

Walking Recovery

Foundation Yoga 7:15pm

Wednesday

WOD

"The Seven"

7 rounds for time:

7 handstand pushups

7 Thrusters 135/95/65

7 knees to elbows

7 burpees

7 kettlebell swings 55/35/25

7 squat cleans

7 pullups

SWIM

3/100's

4/75's

5/50's

6/25's

Tuesday

Training quote of the day....

"How 'bout you don't talk to me while I'm lifting weights!"

~Kari~

Brutal... yet awesome!

WOD

Run 1 mile

box jumps ( 18 @ 24" OR 24 @ 18"

Run 800m

Wall ball ( 24 @ 10lb, 20 @ 12lb, OR 12 @ 20lb)

Run 1 mile

CFE-Bike

10 mile T.T.

Monday

WOD

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Heavy back squat- adding weight with each set

3 min weighted step up.

SWIM

4, 5 or 6- 300's

3 min recovery between each

Power YOGA @ 6pm