2.17.18

Pool Day
 

  1. Warm-Up: 5 Minutes: 
    50m Kick with kickboard
    50m Combat Swimmer Stroke
  2. 5 Minutes:
    100m Fin Swim
    30 Seconds Rest
  3. 10 Minutes AMRAP
    50m Fin Swim
    20 Alternating Lunges (out of pool)
    20 Crunches
  4. 10 Rounds: ONLY WITH A LIFEGUARD PRESENT
    On a 2 Minute Interval:
    25m underwater
    25m freestyle return to start

If you don't by now, get a pair of rocketfins and a pair of dive socks.  

Posted on February 12, 2018 .

2.16.18

  1. 5 Minutes
    30 Seconds Burpee into jumping pullup (include pushup at bottom of each rep)
    30 Seconds Rest
  2. 10 Minutes:
    7 Pushups on DB's
    11 Sprints (20m)
    21 Russian Twists
  3. 10 Minutes:
    12 Push Press
    13 Russian Swings
    14 Hollow Rocks
  4. 5 Minutes Single Unders
  5. 5x
    1 Minute Mountain Climbers
    1 Minute Side Plank- Left
    1 Minute Side Plank- Right
    1 Minute 8-Count Bodybuilders
  6. 10 Minute AMRAP
    5 Pushups
    5 Pullups
    10 Full body crunches
Posted on February 12, 2018 .

2.15.18

  1. 10 Minutes- Bike pyramid. Stationary bike, start low setting.  Every 30 seconds, intensify, peaking at about 5-6 minutes in, then gradually work back down.
  2. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    30 Seconds Rest Between Sets
  3. 8 Minutes AMRAP:
    7 Double KB Swings
    14 Suicide Sprints (20m)
    21 Hollow Rocks
  4. 3x (12 Minutes) 
    1 Minute Sled Push- on balls of foot
    1 Minute Rest
    1 Minute Sled Push- heels down
    1 Minute Rest
Posted on February 12, 2018 .

2.14.18

  1. 10 Minutes- Bike pyramid. Stationary bike, start low setting.  Every 30 seconds, intensify, peaking at about 5-6 minutes in, then gradually work back down.
  2. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    30 Seconds Rest Between Sets
  3. 10 Minutes AMRAP:
    7 Double KB Swings
    14 Suicide Sprints (20m)
    21 Hollow Rocks
  4. 5x (20 Minutes) 
    1 Minute Sled Push- on balls of foot
    1 Minute Rest
    1 Minute Sled Push- heels down
    1 Minute Rest
  5. 10 Minutes Bike/Row/Run
Posted on February 12, 2018 .

2.13.18

Pool Day
 

  1. Warm-Up: 10 Minutes:
    25m Straight Arm Swim
    25m Freestyle with Closed Fist
    25m Breaststroke
    25m Kick with arms in superman position
  2. 5 Minutes:
    100m Freestyle
    30 Seconds Rest
  3. 5 Minutes AMRAP
    50m Straight Arm Swim
    20 Pushups (out of pool)
    20 Flutterkicks
  4. 10 Minutes Freestyle- Hypoxic Pyramid
Posted on February 12, 2018 .

2.12.18

  1. Squat: Work up to a 5RM.  As it gets heavy, use a belt.
  2. 20 Minutes: Take your weight from above.  Do sets of 3 reps, resting as needed between sets. Go until the timer runs out or until your form starts to suffer.
  3. Bench: Repeat steps 1&2.  Between every single set, do a set of 10-20 chin-ups or DB Rows.  
  4. 3x
    10 Romanian Deadlift- hard but doable, about 2 reps in the tank.
    20-30 Hanging Knee Raises.
  5. 3x
    Barbell Curl 10-12 reps
    Tricep Pushdowns 10-12 reps
Posted on February 12, 2018 .

2.10.18

  1. 5 Minutes
    30 Seconds Burpee into jumping pullup (include pushup at bottom of each rep)
    30 Seconds Rest
  2. 10 Minutes:
    7 Pushups on DB's
    11 Sprints (20m)
    21 Russian Twists
  3. 10 Minutes:
    12 Push Press
    13 Russian Swings
    14 Hollow Rocks
  4. 5 Minutes Single Unders
  5. 5x
    1 Minute Mountain Climbers
    1 Minute Side Plank- Left
    1 Minute Side Plank- Right
    1 Minute Wall Sit
Posted on February 5, 2018 .

2.9.18

Pool Day
 

  1. Warm-Up: 5 Minutes: 
    50m Kick with kickboard
    50m Combat Swimmer Stroke
  2. 10 Minutes:
    100m Fin Swim
    30 Seconds Rest
  3. 15 Minutes AMRAP
    50m Fin Swim
    20 Alternating Lunges (out of pool)
    20 Crunches
Posted on February 5, 2018 .

2.7.18

  1. 10 Minutes- Bike pyramid. Stationary bike, start low setting.  Every 30 seconds, intensify, peaking at about 5-6 minutes in, then gradually work back down.
  2. 10 Minutes
    5 Pushups
    5 Pullups
    10 Mountain Climbers
  3. 10 Minutes AMRAP:
    7 Double KB Swings
    14 Suicide Sprints (20m)
    21 Hollow Rocks
  4. 15 Minutes:
    1 Minute Row- Intense Pace
    30 Second Rest
  5. 5 Minutes: 
    30 Second Front Plank
    30 Second Side Plank (alternate sides)
Posted on February 5, 2018 .

2.6.18

  1. Warm-Up: 10 Minutes:
    25m Straight Arm Swim
    25m Freestyle with Closed Fist
    25m Breaststroke
    25m Kick with arms in superman position
  2. 5 Minutes:
    100m Freestyle
    30 Seconds Rest
  3. 10 Minutes AMRAP
    50m Straight Arm Swim
    50 Air Squats (out of pool)
Posted on February 5, 2018 .

2.5.18

  1. Deadlift: Work up to a 5RM.  As it gets heavy, use a belt.
  2. 10 Minutes: Take your weight from above.  Do sets of 3 reps, resting as needed between sets. Go until the timer runs out or until your form starts to suffer.
  3. Military Press: Repeat steps 1&2.  Between every single set, do a set of 10-20 chin-ups or DB Rows.  
  4. 3x
    10 Front Squat- hard but doable, about 2 reps in the tank.
    20-30 Hanging Knee Raises.
  5. 3x
    Barbell Curl 10-12 reps
    Tricep Pushdowns 10-12 reps
Posted on February 5, 2018 .

2.2.18

Pool Day
 

  1. Warm-Up: 5 Minutes: 
    50m Kick with kickboard
    50m Combat Swimmer Stroke
  2. 5 Minutes:
    100m Fin Swim
    30 Seconds Rest
  3. 10 Minutes AMRAP
    50m Fin Swim
    20 Alternating Lunges (out of pool)
    20 Crunches

If you don't by now, get a pair of rocketfins and a pair of dive socks.  

Posted on January 28, 2018 .

2.1.18

  1. 5 Minutes
    30 Seconds Burpee into jumping pullup (include pushup at bottom of each rep)
    30 Seconds Rest
  2. 10 Minutes:
    7 Pushups on DB's
    11 Sprints (20m)
    21 Russian Twists
  3. 10 Minutes:
    12 Push Press
    13 Russian Swings
    14 Hollow Rocks
  4. 5 Minutes Single Unders
  5. 5x
    1 Minute Mountain Climbers
    1 Minute Side Plank- Left
    1 Minute Side Plank- Right
Posted on January 28, 2018 .

1.30.18

  1. 10 Minutes- Bike pyramid. Stationary bike, start low setting.  Every 30 seconds, intensify, peaking at about 5-6 minutes in, then gradually work back down.
  2. 10 Minutes "Mini Blasters"
    10 Air Squats
    10 Alternating Lunges
    10 Jumping Lunges
    5 Squat Jumps
    30 Seconds Rest Between Sets
  3. 8 Minutes AMRAP:
    7 Double KB Swings
    14 Suicide Sprints (20m)
    21 Hollow Rocks
  4. 3x (12 Minutes) 
    1 Minute Sled Push- on balls of foot
    1 Minute Rest
    1 Minute Sled Push- heels down
    1 Minute Rest
Posted on January 28, 2018 .

1.29.18

Pool Day
 

  1. Warm-Up: 10 Minutes:
    25m Straight Arm Swim
    25m Freestyle with Closed Fist
    25m Breaststroke
    25m Kick with arms in superman position
  2. 5 Minutes:
    100m Freestyle
    30 Seconds Rest
  3. 5 Minutes AMRAP
    50m Straight Arm Swim
    20 Pushups (out of pool)
    20 Flutterkicks
Posted on January 28, 2018 .

1.28.18

  1. Squat: Work up to a 5RM.  As it gets heavy, use a belt.
  2. 20 Minutes: Take your weight from above.  Do sets of 3 reps, resting as needed between sets. Go until the timer runs out or until your form starts to suffer.
  3. Bench: Repeat steps 1&2.  Between every single set, do a set of 10-20 chin-ups or DB Rows.  
  4. 3x
    10 Romanian Deadlift- hard but doable, about 2 reps in the tank.
    20-30 Hanging Knee Raises.
  5. 3x
    Barbell Curl 10-12 reps
    Tricep Pushdowns 10-12 reps
Posted on January 28, 2018 .

1.17.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 12x (6 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

LATER at pool: Hypoxic pyramid.  Swim 2 Laps breathing every 2 strokes, then every 3, then every 4 etc, until you hit failure.  Then work your way back down again.  Continue up and down for 30 minutes.  

Posted on January 15, 2018 .