Assault Bike/Airdyne/Airbike A) 5:00 @ Gear 1 B) 15 rounds: - :30 @ Gear 5 - :30 @ Gear 1 Focus is to maintain the Gear 5 pace each round (800m run PR feeling). Focus on flushing each round. Shorter rest means you will build lactic over … [Read more...]

Run 3 miles at an easy pace (Gear 1) This should be an easy run for a few miles to workout soreness from the week ( Get ready for the first open workout next week.) … [Read more...]

A) P&G 400m Warm up: - 25m monster walk each direction (1/4 squat slow slide sideways leading with knee) (50m total) - 25m Shuffle each direction (50m total) - 25m Karaoke each direction (50m total) - 50m high skip - 50m long skip (as far as … [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: 500m @ Gear 1 500m @ Gear 5 This is a workout designed to develop your lactic threshold … [Read more...]

A) P&G 800m warm up: - 400m jog; - 50m Shuffle each direction (100m tot) - 50m Karaoke each direction (100m tot) - 50m high skip - 50m backpedal - 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ … [Read more...]

On the rower: 5 rounds: 500m @ Gear 1 250m @ Gear 6 250m @ Gear 1 This is a Speed Endurance piece. The focus of these rounds will be the 250m @ Gear 6.This should be nearly ME for the 250, then back to Gear 1 for the remaining 250. Gear 6 is … [Read more...]

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) Assault Air BIke/Airdyne 6 rounds: :45 @ Gear 1 :15 ME/Gear … [Read more...]

Complete in order: - 1000m row @ Gear 2 - 1 mile run @ Gear 2 - 100 calories on Assault Bike @ Gear 2 - 1 mile run @ Gear 2 - 1000m row @ Gear 2 … [Read more...]

A) 5:00 on AAB, warm up B) 10 Minutes as follows: - :30 @ Gear 4 (90%) - :30 @ Gear 1 (70%) C) 5:00 cool down. … [Read more...]

On the Rower A) 5:00 warm up @ 1st Gear. (Roughly :12 slower per 500 than 5k row PR.) B) 10 Rounds: :30 @ Gear 5 (This is 1k Row PRPace.) 1:00 @ Gear 0 (This is as slow as you want to go as long as you keep moving through the full range of … [Read more...]

Brick. Complete in the following order - 800m run - 1000m row - 800m run - 100 calories Assault Bike/Airdyne - 800m run - 1000m row - 100 calories Assault Bike/Airdyne - 1000m row - 800m run Totals: 2 miles run 3000m row 200 calories … [Read more...]

4 Rounds: - 800m run - 10 deadlifts (185/115) - 100 DU … [Read more...]

20:00 on the Air Bike at a steady pace.  … [Read more...]

Every 2 Minutes for 20 Minutes: - 125m Row - 10 burpee box jumps (24/20) … [Read more...]

3 Rounds for Time: - 1000m Row - 100 DU - 800m Run … [Read more...]