W.O.D.

E Short Intervals Day 1 Week 5    |    

Monday, April 30, 2012 • EnduranceE S-INT, ME

STRENGTH: ME: Sumo Deadlift Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in...


E Tempo / Time Trial Day 2 Week 4    |    

Sunday, April 29, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim...


E Tempo / Time Trial Day 1 Week 4    |    

Saturday, April 28, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 50 Double Unders 15 Burpees 12 Chest-to-Bar Pull-ups Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...


E Short Intervals Day 2 Week 4    |    

Friday, April 27, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning...


E Short Intervals Day 1 Week 4    |    

Thursday, April 26, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS): Tabata: 8 rounds of 20 seconds on,...


E Long Intervals Mid Week 4    |    

Wednesday, April 25, 2012 • EnduranceE L-INT, DE, Whiteboard Wed

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING...


E Long Intervals Day 2 Week 4    |    

Tuesday, April 24, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 12:00 of: 3 Thrusters, 135/95 pounds 9 Chest-to-Bar Pull-ups 12 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours...


E Long Intervals Day 1 Week 4    |    

Monday, April 23, 2012 • EnduranceE L-INT, ME

STRENGTH: ME: Bench Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds of: 100 Double...


E Tempo / Time Trial Day 2 Week 3    |    

Sunday, April 22, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 10:00 @ 85%...


E Tempo / Time Trial Day 1 Week 3    |    

Saturday, April 21, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD 21-15-9 reps for time of: Squat Snatches, 95/65 pounds Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE...


E Long Intervals Day 2 Week 3    |    

Friday, April 20, 2012 • EnduranceE L-INT, ME

STRENGTH: ME: Work up to a 3RM or 5RM Good Morning Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING:...


E Long Intervals Day 1 Week 3    |    

Thursday, April 19, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day - Nathan Helming, ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS) Choose ONE of...


E Mid Week 3    |    

Wednesday, April 18, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for total reps...


E Short Intervals Day 2 Week 3    |    

Tuesday, April 17, 2012 • EnduranceE S-INT

CFE STRENGTH & CONDITIONING WOD: Seven rounds for time of: 10 Ring Push-ups 10 GHD Sit-ups 21 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


E Short Intervals Day 1 Week 3    |    

Monday, April 16, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...


E Tempo / Time Trial Day 2 Week 2    |    

Sunday, April 15, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1000m TT Bike (SUN):...


E Tempo / Time Trial Day 1 Week 2    |    

Saturday, April 14, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: (a) 15:00 of Clean & Jerk technique work Athletes may work up to a heavy double or heavy single if there is no degradation in technique. Do not max out! (b)...


E Short Intervals Day 2 Week 2    |    

Friday, April 13, 2012 • EnduranceE S-INT, ME

STRENGTH: ME: Split Jerk or Push Jerk Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds, each...


E Short Intervals Day 1 Week 2    |    

Thursday, April 12, 2012 • EnduranceE S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS) Choose ONE of the following...


E Long Intervals Mid Week 2    |    

Wednesday, April 11, 2012 • EnduranceE L-INT, Whiteboard Wednesday

STRENGTH: ME: High-Bar Back Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: "Newport Beach...


E Long Intervals Day 2 Week 2    |    

Tuesday, April 10, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 reps for time of: Deadlifts, 225/155 Handstand Push ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength...


E Long Intervals Day 1 Week 2    |    

Monday, April 09, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Push Press 12 sets of 2 reps @ 55% on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


E Tempo / Time Trial Day 2 Week 1    |    

Sunday, April 08, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow immediately with S&C Recovery. Single-Sport (SS) Choose ONE of the following...


E Tempo / Time Trial Day 1 Week 1    |    

Saturday, April 07, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 8 Hang Power Cleans, 135/95 10 Ring Rows 12 Glute-Ham Raises Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...


E Long Intervals Day 2 Week 1    |    

Friday, April 06, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Good Morning 12 sets of 2 reps @ 55% on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


E Long Intervals Day 1 Week 1    |    

Thursday, April 05, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day - T.J. Murphy ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed....


E Short Intervals Mid Week 1    |    

Wednesday, April 04, 2012 • EnduranceE S-INT, ME, Whiteboard Wed

STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in...


E Short Intervals Day 2 Week 1    |    

Tuesday, April 03, 2012 • EnduranceE S-INT

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Row 500m 50 Air Squats 50 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


E Short Intervals Day 1 Week 1    |    

Monday, April 02, 2012 • EnduranceE Cycle, ME

STRENGTH: ME: Good Morning Work up to a 3RM. Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds...


D Tempo / Time Trial    |     Day 2 Week 12

Sunday, April 01, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow endurance with S&C Recovery. "Sport (DAY)" refers to when a workout...





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