Training for Thursday

Do Yoga

CFE

Seated hill repeats in the largest gear possible X 7, 10 or 15.

(hill should be 400+ meters at a grade no less than 5%)

SWIM

Hold fastest possible pace for 100m.

5, 7, or 10 times with less than 5 seconds varience between 100's

Recovery is equal to swim time.

Wednesday

Team TYE member Jacob B. finishing strong at the Olympic distance Regional championships!

WOD

50, 40, 30, 20, 10 reps of...
Pull ups
Double under
Wall ball
V-up
Burpee

CFE (Run)

On Track
800m
1600m
800m
1600m
800m
1600m

Recovery is 1/3 of run time.

Tuesday... 6/29

CFE (Bike)

SC: 3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats
LC: 2x10mile Repeats Hold Within 1-2min, Rest 2-3min Between Repeats
U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Swim (Open Water)

Cover as much distance as possible in 30 minutes.

Monday's Training

A very "Down" Dawg

WOD

Dead lift
5 X 5 @ 75% max weight, 15 sec. Recovery between each set.

Back squat
5 X 10 @ 75% max weight, 15 sec. Recovery between each set.

Weighted step ups
2 min on, 1 min off X 3

CFE

Tempo run-
40, 60, OR 90 minutes

starting at minute 10, run race pace for 3 min. then recovery jog for 1 min. Repeat until time is completed.

Sunday

Long run day

Run 10% further than your long run from last week.

Yoga

Recovery Yoga class at 6:30 to undo all the damage of the long week.

Saturday "Free WOD"

Inro WOD

3 Rounds for time of...
50m. Walking lunges/medicine ball overhead press
1 min. of -12in agility step up (right leg up, left leg up, right leg down, left leg down... Fast)
21 burpees

Group Ride

Ride 40, 60, or 80 miles steady effort.

Open Water Swim

Practice spotting drills and drafting. Group will meet at Bear Creek Park at 4pm.
Swim 20, 30, or 40 minutes depending on race distance and ability.

Friday's WOD

Yes, that IS Jesse at a 6am session! it does happen!!

WOD

4, 5, OR 6 rounds for time of:

25 Pike poles
25 box jump
800m. run

Thursday

Yoga & Triathlon.... A perfect balance!

CFE

"Tri"bata

Tabata row
Tabata bike
Tabata run

Tabata is 20 second MAX effort, 10 second recovery. Times 8.

Swim

Main set
100m/50m. Holding fastest possible pace. Recovery is 1/3 swim time.

Complete 5, 7, OR 10 times depending on race distance and ability.

Training for Wednesday

Balance, agility, & coordination... as seen in a back side 360

WOD

21, 15, 9 reps of Thrusters/Pull Ups for time!

CFE

400m
800m
400m
800m
400m
800m
400m

Holding same pace average for each split with a 25-33% recovery between each.

Tuesday, 6/22

Open Water Swim / CFE

Swim continuous race pace effort for 15, 20, or 30 min. depending on race distance and ability.

Coming directly from water; bike for 30, 45, or 60min at race pace effort.

Monday, Funday

THIS is what running should look like!
(The right leg has already begun it's relaxed state and is falling effortlessly under the body. Forward lean is VERY aggressive, she is using gravity to her advantage. The spine is in line; there is no break in the hips. Shoulders are relaxed and the elbows are bent at roughly 90 degrees.)

WOD

Dead Lift:
10 @ 50% max
3,3,3,3,3,3,3,3,3 @ 85% max with 15 sec. Rec. between each set

rest 2min.

Weighted step ups; 2 min max rep W/ 25, 35, or 45lbs.

CFE

Run 5, 10, OR 15k.

If you ran long yesterday...
10- 100m. strides.

6/20 Sunday

Team TYE Coach Lindsay Gonzales begins her 5k at the 5430 sprint triathlon in Boulder CO.

CFE

Long run: 6, 8, or 12 miles

Restorative Yoga