Saturday, August 6, 2016

Tuesday, August 9th
Time: 5:30am
Location: Kirkwood High School Track

1 mile run at 5K pace
followed by 25min partner amrap
100yard down and back field run + 1 burpeepartner runs 100 down and back + 2 burpeesalternate adding burpee each time one working at a timeScore = completed ending burpee round

Thursday, August 11th
Time: 6:00am
Location: Lindgate Pool
Swim Set TBD
WOD
5 rounds 50m swim +   WTF super complex (WTF with 5 pushups + WTF with 4 pushups...1 pushup)

Monday, August 1, 2016

Tuesday, August 2nd
Time: 5:30am
Location: Kirkwood Track

Pacing Practice
400m @ 30 sec over your 400m pace
400m @ 15 sec over your 400m pace
400m @ 10 sec over your 400m pace

followed by 25min partner amrap
100yard down and back field run + 1 burpee
partner runs 100 down and back + 2 burpees
alternate adding burpee each time one working at a time
Score = completed ending burpee round

Thursday, August 4th
Time: 6:00am
Location: Lindgate Pool
Swim set TBD
WOD
12 min amrap
50m + 5 jumping jacks + 5 situps
add 5 jumping jacks and 5 situps each round

Thursday, July 21, 2016

Week of July 24th


Tuesday, July 25th
Location: Kirkwood Track
Time: 5:30am

5 rounds
3min amrap of
400m Run + AMRAP 5 hr pushups/20 mountain climbers - 10 each leg)
rest 3 min
*score = rounds + reps - start where you left off

Thursday, July 27th
Location: Lindgate Pool
Time: 6:00am
Swim Set per Jim (Kristina will be coaching)
WOD
25 m swim deep to shallow and 10,9,8/..1 jump squats
25m swim shallow to deep 10,9,8...1 pool muscle ups

Sunday, July 17, 2016

Week of July 18th

Tuesday, July 19th
Time: 5:30am
Location: Kirkwood Track
WOD
"TOSH"
3 rounds 200meters - 400meters - 600meters
*equal rest after each run interval
**Record time in WODIFY

Bonus - 4 rounds - alternate with partner
2 stair runs
10 pistols (scale is reverse lunges)


Thursday, July 21st
Time: 6:00am
Location: Lindgate Pool
Workout - TBD

WOD - 2 Rounds
Partner A 50m swim - partner B alternating db snatches
*switch
Partner A 50m swim - partner B db goblet squats
*switch
Partner A 50m swim - partner B db russian twists



Monday, July 11, 2016

Tuesday, July 12th
Time: 5:30am
Location: Kirkwood Track
3x800 meters with atleast 1:1 rest

Benchmark WOD (record in Wodify)
"Track Workout #1"
4 rounds for time
400 meter run
100 meter walking lunges

Thursday, July 14th
Time: 6:00am
Location: Lindgate Pool
Swim Set TBD
Swim WOD - 5 rounds
Partner A Kick down/swim back. Partner B -  squat hold on way down hollow hold on way back
Partner B swim down/kick back. Partner A -hollow hold on way down and squat hold on way back

Tuesday, July 5, 2016

Week of July 4th

Tuesday, July 5th
Location: Kirkwood Track
Time: 5:30am

WOD
5k on the track for time

Cool Down:
Core Tabata

Thursday, July 7th
Location: Lindgate Pool
Time: 6:00am
Warm Up:
50 catch up
50 kick
50 zipper
3x50 freestyle

WOD - "Serpentine Soiree"
4 rounds
200m serpentine swim
50 bicycle situps
40 mountain climbers
30 air squats
20 pushups

Monday, June 27, 2016

Week of June 27th

Tuesday, June 28th
Location:  Kirkwood Track
Time: 5:30am
Workout:
Min 0:00 800meters
Min 7:00 800meters
Min 14:00 400meters
Min 18:00 400meters
Min 22:00 200meters
Min 24:00 200meters
at Min 30:00
10 min EMOM
2 50m shuttle runs + 5 burpees - shoes optional in grass

Thursday, June 30th
Location: Lindgate Pool
Time: 6:00am
Swim Set TBD by Jim
WOD
10 min alt EMOM
min 1: 50 m sprint
min 2: 45 sec legs only tread (arms overhead)
Finish with 20 pool muscle ups

GROUP RIDE ON SUNDAY
Holiday Group Bike planned for Sunday, July 3rd at 7:00am
Meet at BARx for a 35 mile bike. Course map will be handed out so groups can ride at their own pace. If you would like to shorten the ride it will be an out and back course and I will mark some shorter turn around spots. Sign up in Wodify so we know who is coming and guests are welcome!