Aug 1 - Aug 6th

Drills : ball of foot hop 3 x 20ft
back to wall pull: 20 times each leg
exagrated foot pulls: 3 x 5 each leg

WOD 1 : swim: tabata, 8 x 20 sec on 10 sec off
bike : tabata, 8 x 20 sec on 10 sec off
run : tabata, 8 x 20 sec on 10 sec off

WOD 2 : swim: 10 x 2 min on , 1 min rest
bike : 10 x 2 min on , 1 min rest
run : 10 x 2 min 0n, 1 min rest

WOD 3 : swim: 30 min time trial
bike : 45 min time trial
run : 30 min time trial

July 25th - July 30th

Drills: wall (front) 20 pulls each leg

wall(back) 20 pulls each leg

jump rope run 25ft

WOD 1: swim: 8 x 100m, rest 30 sec

bike : 8 x 1 mile, rest 45 sec

run: 8 x 400m, rest 45 sec

WOD 2: swim: 5 x 500m, rest 2min

bike: 5 x 3 miles, rest 4 min

run: 5 x 2 miles, rest 5 min

WOD 3: swim: 1000m tempo 80-90%

bike : 20 mile tempo 80-90%

run : 7 mile tempo 80-90%

July 18 - July 23

Drills: ball foot hops 3 x 10

exaggerated foot pull 10 ea leg

jump rope run 50 ft

WOD 1 : swim: 10 x 1 min w 1 min rest

bike : 10 x 1 min w 1 min rest

run : 10 x 1 min w 1 min rest

WOD 2 : swim:( 50m 100m 150m) x 3 : rest the time it takes to do each distance

bike: ( .5 mile, 1 mile, 1.5 mile) x 3 : rest the time it takes to do each distance

run: ( 200m, 400m, 600m) x 3 : rest the time it takes to do each distance

WOD 3 : swim: 500m time trial

bike: 5 miles time trial

run : 1 mile time trial

Week July 11 - July 16

Drills: To be completed 2-3x's per week
Ball of Foot Hops: 3 x 20ft
Wall Drills( front & back) 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg

WOD 1 : swim : 8 x 200m w/1min rest
bike : 8 x 1 mile w/ 2 min rest
run : 8 x 200 w/ 1 min rest

WOD 2 : swim: 10 x 30 sec w/ tshirt for drag 30 sec rest
bike : 10 x 2 min find a steep hill rest on downhill
run : 10 x 1 min find a steep hill 1 min rest

WOD 3: swim: 20 min tempo 85-90%
bike : 40 min tempo 85-90%
run : 30 min tempo 85-90%

Week 7/5 - 7/9

Ok everyone here is the new format. I really want to stress running form, so complete each drill before the running WOD. I will be posting for a week at a time that way you can fit the wods into your schedule. Try to complete WOD 1 a day or two before WOD 2.

Drills: hops x3, front wall 10x each leg, back wall 10x each leg

WOD 1: Swim : 6 x 50m with 1min rest between rds

Bike : 6 x 1/2 mile with a 2 min rest

Run : 6 x 100m with a 1 min rest

WOD 2: Swim 500m T.T.

Bike 12mile T.T

Run 5K T.T.

Up Coming Events!!!

OK everyone here are some up coming events that we may be interested to doing. Triathlons: Race the River( July 23,24), Coeur d Alene Tri (Aug 13), Dirty Dash (Aug 20), Priest Lake Tri (Aug 27), Hells Gate Duathlon (Aug 27).....Running: Spokane To Sandpoint (Aug12,13), Scenic Half Marathon(Sept 18), Priest Lake Half Marathon (Sept 24), Wild Moose Trail Run (Sept 24), Spokane Marathon/Half (Oct 9)... Let me know if you are interested in doing any of these and we can train for them..
Starting on June 27th I will be posting wods for both single and multi sport events...You can complete these at home or at the gym. If you want to get together for a workout just let me know and we can have fun together.

Tuesday 5/24/11

60:40x10

swim, bike, run, or C2 for 60 sec then rest for 40 sec for 10 rds