All Blog Posts (1,390)
5.16.13
10 bench OR ring push-up
10 row
Added by The Cadre on May 16, 2013 at 7:27am — No Comments
5.14.13
5 rounds for time:
Bike HARD 1 mile
40 push-ups
Added by The Cadre on May 14, 2013 at 5:29am — No Comments
5.10.13
400m run
Equal rest
-10 MINUTES REST/TRANSITION-
(2) AMRAP, 20 minutes:
100m swim
Equal rest
Added by The Cadre on May 10, 2013 at 8:25am — No Comments
5.9.13
(1) Work up to 1RM on squat clean
(2) 5x2 Squat Clean @ 90% 1RM
(3) 5x5 Bench Press
Between, do max chinups
(3) 20-15-10:
Iron Mikes
Goblet Squat
Weighted Situps
Added by The Cadre on May 9, 2013 at 7:56am — No Comments
5.5.13
RUN:
6x:
600m Sprints
Equal Rest Time
SWIM:
6x:
75meter/yard Sprint
Equal Rest Time
Added by The Cadre on May 5, 2013 at 8:13am — No Comments
5.4.13
(2) 10 Minutes AMRAP:
10 dip
10 pull-ups
10 weighted sit-ups
(3) 10 Minutes AMRAP:
10 bench
10 chest supported rows
10 weighted sit-ups
Added by The Cadre on May 4, 2013 at 6:02am — No Comments
5.2.13
(1) swim:
Warmup with ten minutes of mechanics work. THEN 5x 75m sprint with equal rest.
(2) RUN:
5x
600m sprint
Equal rest
Added by The Cadre on May 2, 2013 at 6:38pm — No Comments
5.1.13
(1) 5/3/1 Deadlift
(2) 5x:
10 Squat
10 Deadlift
(3) 5x:
10 Good mornings
20 Weighted Situps
(4) 50 walking lunges- no stopping
Added by The Cadre on May 1, 2013 at 5:49am — No Comments
4.30.13
(1) Run 5x:
600m sprint
Equal rest
(2) swim 5x:
75m swim
Equal rest
Added by The Cadre on April 30, 2013 at 12:58am — No Comments
4.28.13
(2) 10 minutes AMRAP:
10 dip
10 chin-up
10 weighted sit-up
(3) 10 minutes AMRAP
10 bench press
10 chest supported row
10 weighted sit-ups
(4) 5x
10 Curls
10 tricep push down
10 Lat raise
NOTE: we are moving into less and less "in the gym" time as summer is closer, but that does NOT mean strength training is over. Exhaust those lifts today. You won't be hitting upper body again for about a week. But you… Continue
Added by The Cadre on April 27, 2013 at 7:47pm — No Comments
4.25.13
(2) 5x
10 deadlift
20 weighted sit-ups
(3) LATER:
6x
600m run
Equal rest time
Added by The Cadre on April 26, 2013 at 8:00am — No Comments
4.23.13
(2) 5x
10 light squat
20 weighted sit-ups
(3) LATER:
5x
600m sprint
Equal rest time
Added by The Cadre on April 23, 2013 at 5:22am — No Comments
4.22.13
(2) 5x:
10 dips
10 curls
(3) LATER: 6x
75m swim
Equal rest time
Added by The Cadre on April 22, 2013 at 10:50am — No Comments
(1) 5/3/1 Bench (chin-ups between)
(2) 4x:
10 dips or military press
50 push-ups
50 sit-ups
(3) LATER:
4x:
Swim 75 m
Equal rest time
(2) 4x:
10 dips or military press
50 push-ups
50 sit-ups
(3) LATER:
4x:
Swim 75 m
Equal rest time Continue
Added by The Cadre on April 19, 2013 at 4:58am — No Comments
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