May 2, 2016

SI:

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

6 X 200m (.125 M),

1:00 Rest

 

LI:

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:

‘GRIFF’

800m (.5 M),

400m (.25 M) backwards,

800m (.5 M),

400m (.25 M) backwards

 

TT:

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

2K (1....

April 25, 2016

SI:

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

6:00 of 100m (.0625 M) on :30, 3:00 Rest;

4:00 of 100m (.0625 M) on :30, 2:00 Rest;

2:00 of 100m (.0625 M)

on :30

 

LI:

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:

6 X 600m (.375 M),
3:30 Rest

 

TT:

Warm Up...

April 18, 2016

SI:

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

7 X 300m (.1875 M),
3:00 Rest

 

LI:

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:
4 X 1,000m (.625 M),
4:00 Rest

 

TT:

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

5K (3.1 M) @ 13.1 M TT Pace

April 11, 2016

SI:

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

4 X 200m (.125 M),
:60 Rest;
4 X 400m (.25 M),
:90 Rest

 

LI:

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:
3 easy 800m (.5 M),
2:00

 

TT:

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

Half Marathon
13.1 M
TT

April 4, 2016

LI

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:

5 X 800m (.5 M),
2:30 Rest

 

SI

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

TABATA hills/incline if possible.

 

TT

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

2 X 5K (3.1 M),
10:00 Rest

March 28, 2016

LI

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:
8 X 600m (.375 M),
3:00 Rest

 

SI

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:
10 X 50m (.03125 M),
:45 Rest

 

TT

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:
6 – 8 X 2,400m (1.5 M)
^ Continue from 6 depending o...

March 21, 2016

SI

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:
‘Lunges & Hundreds’
5 Rounds For Time:
20 Lunges,
100m (.0625 M) Run
 

LI

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:
3 X 1,200 m (.75 M),
6:00 Rest

 

TT

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:
4,800m (3...

March 14, 2016

SI

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

10 X 50m (.03125 M)
:45 Rest

 

LI

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:

3 X 800m (.5 M)

3:00 Rest

 

TT

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

11,200m (7 M)

March 7, 2016

SI
Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:
‘TOSH’
3 X (200m, 400m, 600m) (.125 M, .25 M, .3125 M)
1:1 Work:Rest
Example, if the 200m takes :35, rest :35; the 400m takes 1:09, rest 1:09; the 600m takes 3:00, rest 3:00; etc.
 


LI
Warm Up:
...

February 29, 2016

LI

Warm Up:
5:00 – 10:00
Mobility:
5:00 
WOD:
6 X 800m (.5 M)
3:00 Rest


SI
Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:
5 X 200m (.125 M)

+ 45 burpees
Athletes choice on how to break up burpees.


TT
Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

10 K (6.2...

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