Friday- 100 Hurts So Good

warm-up
stretch
easy 75

WORKOUT
Swim 100 meters
10 deck ups
10 underwater knees to chest
5 knees to each side

15 SETS ON THE 4 MIN

*REQ- at least one time during each 25- bring your head up out of the water to simulate a triathlon swim.

cool-down
easy 50
stretch
SPA TIME!

Thursday- Combat Ready (well...in a few months)

warm-up
stretch

WORKOUT
Ruck with 20 # pack up Y mountain

cool-down
nice walk down the mountain



Well at least this is what it will look like in a month or two :)

Wednesday- Provo Ride

warm-up
quick stretch

WORKOUT
Ride 17.5 miles around Provo

Tuesday- Strength Through Unity, Unity Through Pain

warm-up
stretch 5 min jog

WORKOUT
Fitness circuit- TIMED
db= dumb bell
bb= bar bell

*1-handed clean and press- 25 # db (25 each side)
*20 ball slams- 6 # ball
*100 air squats
*30 1/2 burpee & rev curl- 25 # bb
*30 floor sweepers- 50 # db

2 TIMES THROUGH

cool-down
stretch

Monday- Half As Long, Faster

warm-up
Stretch
Easy 50

WORKOUT
Swim 1000-500-250-125-75-50

Rest no more than 2 min between sets

cool-down
stretch
SPA TIME!

Saturday- Outside Again

Warm-up
Quick stretch

WORKOUT
Ride outside- Provo-->Orem and down the mountain

Cool-down
Stretch and knock back a cold one....Gatorade that is

Friday- Dead and Still Running

Warm-up
Stretch
10 pull ups
20 push ups
30 squats

WORKOUT
Deadlift 5-5-5-5-5
max payload but finishing all 5 reps each time is most important

THEN....
Run 45 min alternating
5 min flat at fast pace
5 min at 4% incline at medium pace

Cool-down
slow 5 min jog
stretch

Thursday- Quick and Hard

Warm-up
Stretch

WORKOUT
30 min run AFAP (as fast as possible)

Cool-down
slow jog for 5 min
stretch

Wednesday

Warm-up
Stretch
Easy pace 100

WORKOUT
10- 50's on the 1:15
10- 50's on the 1:10
REST 4 min
10- 25's on the :30
REST 4 min

500 at race pace

Cool-down

Tuesday- Hard Ride

Warm-up
Stretch

WORKOUT
Ride 30 min at fast pace with level 7 resistance

Spin class

THEN...
20 crunches
20 touch the skies
15 side crunches (each side)

3 times through

Cool-Down
Stretch

Tuesday- Count to 5

Warm-up
stretch
100m slow

WORKOUT
1-2-3-4-5-4-3-2-1

Try to average each 50 on the 55
45 seconds rest for every 100 of work
Last 100 is L10 sprint

Cool-down
50m free
50 m breast
stretch

Monday- Gettin Back into It

Warm-up
stretch

WORKOUT
50 clean and press w 95# bb

THEN...
20 min run AFAP (as fast as possible)
40 min ride AFAP

Cool-down
stretch

Saturday- Easy as 1, 2, 3

Warm-up
stretch
easy 75

WORKOUT
100 on the 2:30
200 on the 5:00
300 as fast as possible

Rest 2:30

3 SETS

Cool-down
stretch
HOT TUB!!!

Thursday- Uphill Battle

Warm-up
stretch
5 min jog at easy pace

WORKOUT
5 min @ 5% inc @ 5.0 pace
5 min @ 0% inc @ 7.0 pace
NO REST

6 rounds- 1 hour total time

Cool-down
5 min jog at easy pace
stretch

Water Wednesday

Warm-up
stretch
50 at easy pace

WORKOUT
10- 100's on the 2:45 (sad I know)

THEN...
400 at race pace

Cool-down
50 at easy pace
stretch

SPA TIME!

Tuesday- Spin Your Wheels

Warm-up
stretch

WORKOUT
Spin class

THEN...

10 min steep incline walk
10 min jog at 10 min mile pace

THEN...
20 half ball crunches
20 side bends w 45# db

Cool-down
stretch

Monday- Runin Wild

Warm-Up
stretch
mix warm up with 1st set

WORKOUT
Run as fast as possible 7 min
walk 3 min

4 sets

THEN...
30 crunches
20 side crunches (each side)
20 touch the skies

3 rounds (no rest)

Cool-down
stretch

Saturday- Row Circuit

Warm-up
stretch
2 min row at easy pace

WORKOUT
Circuit with 4 stations:

Row 1000 meters
10 ball slams with 8# ball
40 air squats
10 Get-Ups w 15# db

3 Rounds

Cool-Down
stretch

Friday- Circuit Circuit

Warm-up
stretch
jog 5 min

WORKOUT
Circuit with 4 stations

Jump rope 3 min
20 balancing lunges (each leg)
20 clean and jerk w 60# bb
20 pole touch the skies

3 sets

Cool-Down
stretch