June 15, 2016 Wednesday

Bike 2 (B6)

Run 2 (B6)

Row 2 (B6)


June 14, 2016 Tuesday

Two Minute Tuesday

Warm-Up, Skill, & Cool Down

Mobility: Ankle band off post (posterior bias) 2:00 / side Warmup: 3 x 200m Run + 5 pushup walkouts Rest as needed. This is a warmup. Skill: Single Leg Stand 2 x :60 Right / :60 Left Barefoot Single Leg Hops 3 x :30 Right / :30 Left Rest as needed between feet and sets/ Focus on the landing, mechanics and position. Cool Down and Mobility Roll T-Spine 3:00/total Medial ankle smash 2:00/side

Training

Immediately go into a Max Effort Plank Hold


June 13, 2016 Monday

Swim 1 (B6)

Bike 1 (B6)

Run 1 (B6)

Row 1 (B6)

Strength - Front Squat

Suggested WU as follows: 6 @ 40% – 5 @ 50% – 3 @ 60% (all off 1RM)

Accessory Work (NOT TIMED)

Use NOT TIMED button before submitting DEEP Ring Rows with :05 pause at top 1" Band on Good Mornings 4-Count on Flutter Kicks


June 10, 2016 Friday

Warm-Up, Skill, & Cool Down

Mobility: Banded Overhead Distraction for Lats 2:00 / side 3x 5 Burpees, 10 Over Under Arm Swings, 15 Situps, Rest :60 Warmup: 5:00 Assault Bike EZ Substitute row or run if needed Skill: Alternating Movements EMOM for 10:00 of: 5 Hollow Hold to Superman :30 Hollow Hold Cool Down and Mobility 3:00 Assault Bike then 2 x 10 Supine Grip Band Pull Aparts with :03 pause 1/2″ band Smash Lats Off Wall (softball or supernova) 2:00/side

Training

Swim 3 (B5)

Bike 3 (B5)

Run 3 (B5)

Row 3 (B5)


June 09, 2016 Thursday

Warm-Up, Skill, & Cool Down

Mobility: Banded Hamstring Distraction (floss with straight leg) 2:00 / side Warmup: 4 rounds NOT for time of 150m Row, 5 Four Point Air Squats Skill: Hang Power Clean 5 x 2 – RPE 6/10 Add weight to last week Move the weight fast – go up in weight as form allows. Cool Down and Mobility 600m Row easy focused on Wim Hof breathing Hurdler Stretch 2:00/side Roll Abductors 2:00/side

Strength (B5)

5 x 4 @ + 10#’s to last weeks weight or + 30 #’s to B2 (week 2) 7 RM – RPE 7/10

Accessory Work

Weighted Step Ups (Barbell or DB in Front Rack) same weight as last week RPE 6/10

Accessory Work


June 08, 2016 Wednesday

The Power of Breathing

Swim 2 (B5)

Bike 2 (B5)

Run 2 (B5)

Row 2 (B5)


June 07, 2016 Tuesday

Warm-Up, Skill, & Cool Down

Mobility: Ankle band off post (posterior bias) 2:00 / side Warmup: 400m Run, :60 Plank Hold, 15 Tuck Jumps, 400m Run Rest as needed. This is a warmup. Skill: Single Leg Box Jump 4 x 6 right and 6 left Elevate box from last week if possible. Using a #45 plate works fine. Focus on the landing and mechanics. Cool Down and Mobility Roll Hamstrings 2:00/side Foot Smash 2:00/side

Two Minute Tuesday