Developing Power & Strength through the use of the Olympic Lifts.
Interval Running: A) 400m jog Warm Up B) 16 x 200m run (Rest :30 between intervals) This is a fast workout. You're doing 200m repeats with short rest between. Your 200 times should not vary by more than :05 C) 400m jog … [Read more...]
Swim: 1500yds at an easy pace. The key is to complete this distance in one effort. Find a pace/stroke that allows you to move through the water without getting your heart rate beyond 80%. … [Read more...]
Run 3 miles just do the distance as an easy run to work out soreness … [Read more...]
4 mile run at Gear 2 pace. Goal here is to just get easy mileage in after a hard week. … [Read more...]
Interval Run: A) 800m warm up B) 5 x 1000m run Walking rest 3:00 between each interval … [Read more...]
On the rower: 30:00 row for max distance. Go as fast and far as you can in 30 minutes. Record your distance. … [Read more...]
4 mile run as follows: - 1 mile run @ easy pace - 2 mile run @ Hard pace - 1 mile run @ easy pace … [Read more...]
On the AAB/Airdyne 1) 5:00 easy warmup 2) 10 rounds: - :30 Hard - :30 Easy 3) 5:00 cool down … [Read more...]
5k row Get on the rower and just cruise. … [Read more...]
Beginning the week of March 26, 2018 the and free programming for the Endurance/Engine Room will end. Programming will still be available through Wodfollow programming by Power and Grace Performance.ย However, the specific "Endurance" track will cease … [Read more...]
A) P&G 750m warm up - 70m Legs only - 60m Arms/Back only - 125m easy - 250m of 3 hard pulls, followed by 7 light pulls - 250m easy B) On the rower: - 1500m @ Gear 3 - 1500m @ Gear 1 - 1500m @ Gear 3 - 1500m @ Gear 1 - 1500m @ Gear … [Read more...]
A) Warm up: Every other Minute: - evens (0:00): 100m row - odds: (1:00): 1 burpee box jumps B) 4 Rounds: - Row 250m - 20 burpees over the rower REST 2:1 Goal here is to keep each of the rounds within 3-5 seconds of each other … [Read more...]
AAB A) 5:00 on Air Machine as follows: - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms B) 4 Rounds on Assault Air Bike or Spin Bike - 2:00 @ Gear 3 - … [Read more...]
For time: - 1,000m row (Gear 2) - 2 mile run (Gear 2) - 1,000m row (Gear 2) Just mix it up and rowand run to recover from the week. Focus on moving at a steady pace and flushing your legs. … [Read more...]
A) P&G 750m warm up - 70m Legs only - 60m Arms/Back only - 125m easy - 250m of 3 hard pulls, followed by 7 light pulls - 250m easy B) 6 rounds on Rower: - 1:00 @ Gear 5 - :30 @ Gear 0 This is a lactic recovery workout- training your … [Read more...]