2011
WU: 200 any stroke 10x 100 freestyle (15 sec rest) 1 min rest after 10 are completed 500 CSS for time 1 min rest 10x 100 CSS ( 15 sec rest) 1 min rest after 10 are completed 500 Freestyle for time Cool down : 200 any stroke
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6 mile run *** After Each mile perform the following 3 rounds: 15 burpees 15 squat jumps
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400 meter burpee broad jump 400 meter sprint 400 meter walking lunge 400 meter sprint 400 meter bear crawl 400 meter sprint 400 meter burpee broad jump 400 meter sprint Notes : try to limit rest times in between each section. I hope everyone has a Merry Christmas !
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This morning, in our Warrior Yoga training, we had a discussion about creating space in your mind. What does that mean? Oh how I would love to rewind the clock and have a “do-over” of a few significant events in my life where things did not go well. The primary reason the thing, whatever it […]
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15,14,13,12………1 Body Blasters (Burpee- Pull up- Knees to Elbow) Jump Squats Hand release push ups 2 Count Jump Lunge **** After each set complete a 400m sprint, EX: after the first round- 15 Body Blasters, 15 Jump Squats, 15 HR push ups, 15 2 Count Jump Lunge, then complete a 400m sprint
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Swim: 2000 meter swim ( CSS) 5x 100 m ( all out freestyle) 5x 50 m ( all out CSS) 2000 meter swim ( freestyle) Notes: as usual if you have fins use them!
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6 mile run Then: ( take as much rest as needed) 10 rounds: 10 burpees 10 Jump Squats
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Run 1 mile 50 pullups ( deadhang) 75 burpees 100 squats Run 1 mile 100 squats 75 burpees 50 pull ups( deadhang ) Run 1 mile
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10 Rounds: 20 push ups 20 squats 200 m Swim ( your choice of stroke)
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