Workouts for Winter 2018-2019
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NameCalisthenics Warm up Week 1 Workout #1CommentsStretch
Calisthenics
Warm up Week 1 Workout #2Stretch
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Warm up Week 1 Workout #3Stretch
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Warm up Week 1 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min @ 16spm (record total m)10 min @ 18spm (record total m)10 min @ 16spm (record total m)3000m @ 20 spm (record time)3000m @ 20 spm (record time)
10 min @ 16spm (record total m)
10 min @ 18spm (record total m)
10 min @ 16spm (record total m)
3000m @ 20 spm (record time)3000m @ 20 spm (record time)
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Coach Jeff23342411235512:16.712:11.923392421237912:07.012:03.2
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Tyler Harms 255326042332Beat me on 2 pieces! 2532
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Boat Man Ken1940Nice work Boat Man Ken!14:03.914:28.6209121352074
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NameCalisthenics Warm up Week 2 Workout #1CommentsStretch
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Warm up Week 2 Workout #2Stretch
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Warm up Week 2 Workout #3StretchCalisthenics Warm up Week 2 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)3000m @ 20 spm (record time)3000m @ 20 spm (record time)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)3000m @ 20 spm (record time)3000m @ 22 spm (record time)
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Coach Jeff2429243911:58.412:09.424272433247411:47.711:51.9
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Boat Man Ken
Off this week X-country Skiing
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NameCalisthenics Warm up Week 3 Workout #1CommentsStretch
Calisthenics
Warm up Week 3 Workout #2Stretch
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Warm up Week 3 Workout #3StretchCalisthenics Warm up Week 3 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)3000m @ 20 spm (record time)3000m @ 22 spm (record time)9 min (3min @ 24spm, 3 min @ 26spm, 3 min @ 28spm) Record meters9 min (3min @ 24spm, 3 min @ 26spm, 3 min @ 28spm) Record meters15min @ 16spm (record meters)15min @ 16spm (record meters)
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Coach JeffYogaYogaYogaYoga 60min1 hr elliptical25 min bike35853648
in Baltimore for work all week, no ergs available
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Schuyler Betts24532433Run for 20mins at 8mph
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NameCalisthenics Warm up Week 4 Workout #1CommentsStretch
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Warm up Week 4 Workout #2CommentsStretch
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Warm up Week 4 Workout #3CommentsStretch
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Warm up Week 4 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)9 min (3min @ 24spm, 3 min @ 26spm, 3 min @ 28spm) Record meters9 min (3min @ 24spm, 3 min @ 26spm, 3 min @ 28spm) Record meters5 min rest between sets10 min total (5 x 1 min on Max Pressure/1 min Paddle @ 28spm) Record Total Meters10 min total (5 x 1 min on Max Pressure/1 min Paddle @ 30spm) Record Total MetersMake sure you keep moving during paddle strokes and 6 min rest between sets15min - 5min @ 16spm, 4 min @ 18spm, 3min @ 20spm, 2 min @ 22, 1min @ 24 (record meters)15min - 5min @ 16spm, 4 min @ 18spm, 3min @ 20spm, 2 min @ 22, 1min @ 24 (record meters)
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Coach JeffBikeBikeBikeBike 45 MinBikeBike45 min Bike1431 on 759 rest1403 on 836 rest36503679
in Kansas City for work all week, no ergs available
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NameCalisthenics Warm up Week 5 Workout #1CommentsStretch
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Warm up Week 5 Workout #2CommentsStretch
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Warm up Week 5 Workout #3CommentsStretchCalisthenics Warm up Week 5 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)9 min (3min @ 26spm, 3 min @ 28spm, 3 min @ 30spm) Record meters9 min (3min @ 26spm, 3 min @ 28spm, 3 min @ 30spm) Record meters5 min rest between sets1000m (record Time)1000m (record time)1000m (record Time)1000m (record Time)6 min rest between sets15min - 5min @ 16spm, 4 min @ 18spm, 3min @ 20spm, 2 min @ 22, 1min @ 24 (record meters)15min - 5min @ 16spm, 4 min @ 18spm, 3min @ 20spm, 2 min @ 22, 1min @ 24 (record meters)15min - 5min @ 16spm, 4 min @ 18spm, 3min @ 20spm, 2 min @ 22, 1min @ 24 (record meters)
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Coach Jeff247124802468237923073:37.03:39.23:38.8
elliptical for 65 min
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NameCalisthenics Warm up Week 6 Workout #1CommentsStretch
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Warm up Week 6 Workout #2CommentsStretch
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Warm up Week 6 Workout #3CommentsStretchCalisthenics Warm up Week 6 Workout #4Stretch
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(lunges, leg kick, jump squats, etc)
10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)10 min total, 4 min @ 16spm - 3 min @ 18spm - 2 min @ 20spm - 1 min @ 22spm (record total m)9 min (3min @ 26spm, 3 min @ 28spm, 3 min @ 30spm) Record meters9 min (3min @ 26spm, 3 min @ 28spm, 3 min @ 30spm) Record meters5 min rest between sets1000m (record Time)1000m (record time)1000m (record Time)1000m (record Time)6 min rest between setsHour of Power @ 16-18spmRecord m
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Coach JeffBike 45 minBikeBikeLift Back and Legs 30 minShoveling 1 hrShovelingShoveling14175
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