IT'S FRIDAY!!!!!

WOD

~AMANDA~

Row- 500m
Wall ball- 25reps
Run- 800m

4 Rounds for time!!

Thursday 5/26

Swim

Drill focus
50m drill
25 max effort X10

CFE

TRI-BATA
Row 20:10 x8
Bike 20:10 x8
Run 20:10 x8

Wednesday 5/25

WOD

1 min. Row
1min Box jump
1 min Double unders
1 min sumo dead lift high pull
1 min Wall ball
1 min rest

3 rounds for time on a Continously Running Clock (CRC)

CFE

Short course run 8min, 3 min recovery, run 8min. long course run 12min, 4 min recovery, run 12 min Ultra course run 15min, 5min recovery, run 15min Cover as much ground on each set as possible.

Training for Tuesday 5/25

Swim

50m
100
150
200
200
150
100
50

rest: Round to closest quarter (exp.. 60, 15, 30, 45) and add 30. For example, if you come in at 11:55 round to 60 then add 30sec. Your send off will then be at 12:30

CFE

Quaker Hill Repeats
400m hill that starts at 2% grade. Grade increases to 8% at the final 100m.

Rest: Decent

Repeat 10 for S.C., 15 for L.C. , 20 for U.C.

Training for Monday 5/24

WOD

4x5 Deadlift with 1 min. recovery @ 85% max

CFE

200m.
400
600
800
800
600
400
200

Rest 1/2 amount of time of each interval.

For Sunday 5/23

Group run- 4, 7, or 10mi. depending on ability level.

Led by Foothills Running & Cycling Club. Leaving at 7:15am from Clear Creek History Park at 11th and Arapahoe in Golden.


Restorative yoga flow at TriYoga @ 5:30pm

Saturday 5/22

Group Ride!

Leaving from TriYoga @ 9am
This is your chance to get out and enjoy spring time in Colorado!


Swim is canceled due to sub standard temperatures. Check back for updates on water temps!

Friday 5/21

WOD

5 Rounds for time:
10 G.I. Jane's
400m run

Training for Thursday 5/20

Swim

Time Trial- 500m, 1000m, OR 1500m. Depending on your race distance

CFE

Row- 5,000m for time


*Note: these are both all out efforts. If they are done on the same day, they should be done as far apart as possible. We are attempting to compile everyone's baseline fitness to better establish future programming. We promise there won't be this many time trials per week ever again!!!

WOD/CFE for wednesday 5/19

WOD

Cindy - 5 pull ups, 10 push ups, 15 squats, AMRAP in 20min.

CFE

5k RUN

Swim/ CFE

SWIM SET

100m. on 2min send off
50m on min send off

continuous running clock (CRC)
X 5, 10, or 15 depending on race distance that you are training for.

CFE

10, 400m hill repeats on a 3min send off. X 10

(this means you should bring your bike)

5/17 WOD

WOD

Lindsay-
1- handstand push up
3- chaturangua push ups (close grip)
5- boat V-up's

AMRAP in 20min.

Daily skill- Bakasana (crow pose)

CFE

Kezia-
Row
Bike
Run 400m.

AMRAP 20min.

*Row and run should last an equal amount of time as your 400m run took. OR do in a team of three people. When the runner returns, rotate position.*