W.O.D.

E Long Intervals Day 1 Week 9    |    

Thursday, May 31, 2012 • Endurance • E L-INT

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


E Short Intervals Mid Week 9    |    

Wednesday, May 30, 2012 • Endurance • E S-INT, ME, WBW

STRENGTH: ME: Work up to a Back Squat 3RM Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time...


E Short Intervals Day 2 Week 9    |    

Tuesday, May 29, 2012 • Endurance • E S-INT, Run Progress

CFE STRENGTH & CONDITIONING WOD: 7:00 for quality of: 5 Power Cleans, heavy (use a weight that will allow for unbroken sets) 7 Burpees Goal should be to move smoothly through each round. Focus...


E Short Intervals Day 1 Week 9    |    

Monday, May 28, 2012 • Endurance • E S-INT, Hero WOD

STRENGTH: No scheduled Strength WOD today. Perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300...


E Tempo / Time Trial Day 2 Week 8    |    

Sunday, May 27, 2012 • Endurance • E 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 8    |    

Saturday, May 26, 2012 • Endurance • E T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: (a) Hollow Rocks 2:00 (b) Max L-Sit Hold (accummulate as much time in L-Sit in 2:00) (c) Three rounds for time of: 12 Ring Push-ups 12 Goblet Squats, 2/1.5...


E Short Intervals Day 2 Week 8    |    

Friday, May 25, 2012 • Endurance • E S-INT, DE

STRENGTH: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM on 1:15 with accommodating resistance Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning...


E Short Intervals Day 1 Week 8    |    

Thursday, May 24, 2012 • Endurance • E S-INT, Rest Day, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery after interval work if needed. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Single-Sport...


E Long Intervals Mid Week 8    |    

Wednesday, May 23, 2012 • Endurance • E L-INT, ME, WBW

STRENGTH: ME: Back Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Run...


E Long Intervals Day 2 Week 8    |    

Tuesday, May 22, 2012 • Endurance • E L-INT

CFE STRENGTH & CONDITIONING WOD: Three rounds of: 10 C2B Pull-ups 7 Power Cleans, heavy Sprint 100m Rest 4:00 between rounds. Each round should be at MAX effort. Post times to comments....


E Long Intervals Day 1 Week 8    |    

Monday, May 21, 2012 • Endurance • E L-INT, ME, Run Progress

STRENGTH: ME: Push Jerk Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Strict...


E Tempo / Time Trial Day 2 Week 7    |    

Sunday, May 20, 2012 • Endurance • E 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 @ 1500m TT pace...


E Tempo / Time Trial Day 1 Week 7    |    

Saturday, May 19, 2012 • Endurance • E T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Five rounds, each for time, of: 10 Air Squats 10 Hand-release Push-ups 10 Ring Rows 10 Ring Push-ups 10 Chest-to-Bar Pull-ups 10 Lunges (per leg) 10 Burpees...


E Long Intervals Day 2 Week 7    |    

Friday, May 18, 2012 • Endurance • E L-INT, ME

STRENGTH: ME: Box Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00 of: 2 Rope Climbs,...


E Long Intervals Day 1 Week 7     |    

Thursday, May 17, 2012 • Endurance • E L-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 5-7 x 200m TT, work:rest 1:2 Bike (THU): 4 x 5k, spin/rest 1:00,...


E Short Intervals Mid Week 7    |    

Wednesday, May 16, 2012 • Endurance • E S-INT, DE, WBW

STRENGTH: DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30 Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....


E Short Intervals Day 2 Week 7    |    

Tuesday, May 15, 2012 • Endurance • E S-INT

CFE STRENGTH & CONDITIONING WOD: Every 30 seconds for 6:00 complete: 1 Squat Snatch @ 65% of 1RM then Three rounds for time of: 9 Ring Dips 12 Front Squats, 135/95 pounds Post load for Snatch...


E Short Intervals Day 1 Week 7    |    

Monday, May 14, 2012 • Endurance • E S-INT, DE

STRENGTH: DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00 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 6    |    

Sunday, May 13, 2012 • Endurance • E 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): 1500m TT Bike (SUN): 30...


E Tempo / Time Trial Day 1 Week 6    |    

Saturday, May 12, 2012 • Endurance • E T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 10 GHD Sit-ups 15 Hand-release Push-ups 50 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...


E Short Intervals Day 2 Week 6    |    

Friday, May 11, 2012 • Endurance • E S-INT, ME

STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 5 Push Jerks, 185/135...


E Short Intervals Day 1 Week 6    |    

Thursday, May 10, 2012 • Endurance • E S-INT, Rest Day, S&C R

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 6    |    

Wednesday, May 09, 2012 • Endurance • E L-INT, WBW, ME

STRENGTH: ME: Good Morning (Wide Stance) Post loads and reps to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Long Intervals Day 2 Week 6    |    

Tuesday, May 08, 2012 • Endurance • E L-INT

CFE STRENGTH & CONDITIONING WOD: Four rounds, each for time, of: 9 Thrusters, 135/95 pounds 12 Unbroken Chest-to-Bar Pull-ups 15 Handstand Push-ups Each round should be MAX effort. Rest 2:00...


E Long Intervals Day 1 Week 6    |    

Monday, May 07, 2012 • Endurance • E L-INT, DE

STRENGTH: DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance Reps should be explosive but do not kip. Post loads and resistance to comments. Rest 5-10 minutes then...


E Tempo / Time Trial Day 2 Week 5    |    

Sunday, May 06, 2012 • Endurance • E 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): 500m @ 90% of 500m TT...


E Tempo / Time Trial Day 1 Week 5    |    

Saturday, May 05, 2012 • Endurance • E T/TT, S&C R, Brick

CFE STRENGTH & CONDITIONING WOD: Three rounds of: Max L-Sit Hold on Rings 10 Broad Jumps 100m Sled Drag, 90/45 pounds Post thoughts to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength...


E Long Intervals Day 2 Week 5    |    

Friday, May 04, 2012 • Endurance • E L-INT, DE

STRENGTH: DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Long Intervals Day 1 Week 5    |    

Thursday, May 03, 2012 • Endurance • E L-INT, Rest Day, S&C R

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 Short Intervals Mid Week 5    |    

Wednesday, May 02, 2012 • Endurance • E S-INT, ME, WBW

STRENGTH: ME: Dead Hang Weighted Pull-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...


E Short Intervals Day 2 Week 5    |    

Tuesday, May 01, 2012 • Endurance • E S-INT

CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time of: Front Squats, 185/135 pounds Bar-facing burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...





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