Tues. 6-29-10 Mark's WOD

Warm up (repeat 2 times)

• 1 x 50m Backstroke Easy, rest 0:15 / 50m
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m

Build up (repeat 6 times)

• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m

Core

• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:15 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:20 / 50m
• 6 x 50m Freestyle Swim, target time 00:26 / 50m, rest 0:10 / 50m

Warm down

• 4 x 25m Backstroke Easy, rest 0:10 / 25m
• 4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
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(Maybe depending on how I feel)

500m Row
15 Wall Balls
15 Ring Dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
Drive Way Overhead Sandbag Walk 80 lbs
15 wall balls
15 ring dips
500 m Row
For Time

Tue. 06-22-10 Mark's Wod

50 Jump Rope
35 Knees 2 Elbows
OH Sand Bar Carry Drain to drain
5 Rounds

Mon. 6-21-10 Mark's WOD

Hyperbolic Breath Pyramid

3~11 x 50m x 2

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WOD Courtesy of VIC ZACHERY

Front Squat
5×3

10 Push Press, Right Arm, w/ Dumbell (35/25)
10 Walking Lunges
10 Squat Clean w Dumbell
10 Waling Lunges
10 Push Press, Left Arm, w/ Dumbell
20 Waling Lunges
4 x for Time

Fri. 06-18-10 Mark's Wod

Hyperbolic Pyramid-100M x
*************************************
Deadlift
5×3

2-4-6-8-10
Thrusters 95
Lateral Burpee
250 m Row
2 Thrusters, 2 Lateral Burpees, Run 200m, 4 Thrusters, 4 Lateral Burpees, 200m Run…..

Thurs. 06-17-10 Mark's WOD

Warm Up:

Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5

Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)


“Modified Helen”
750 M Row
21 KB Swings
12 Pull ups
3 Rounds

Mon. 6-14-10 Mark's Wod

Warm up (repeat 2 times)


• 1 x 50m Backstroke Easy, rest 0:15 / 50m
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m
Build up (repeat 4 times)


• 1 x 25m Streamline Kicking, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
• 1 x 25m Finger Trail, rest 0:10 / 25m
• 1 x 25m Freestyle Swim, rest 0:10 / 25m
Core


• 2 x 200m Freestyle Swim, leave on 04:00 / 200m
• 2 x 100m Freestyle Swim, leave on 01:10 / 100m
• 2 x 200m Freestyle Swim, leave on 04:00 / 200m
• 4 x 50m Freestyle Swim, leave on 00:40 / 50m
Warm down


• 8 x 25m Easy Any Stroke, rest 0:10 / 25m

Fri. 06-11-10 Mark's Wod

Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (65lbs)

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25 Wallballs
25 Right Hand Kettlebell Snatch
50 Jump Ropes
25 Left Hand Kettlebell Snatch
500m Row
2x
20 Min Cutoff

Thurs. 06-10-10 Mark's WOD

• 2 x 75m Hyperbolic freesyle Swim Pyramid 3x5x7 up to 11 and down to 3 stroked per breath


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Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (65lbs)


Deadlift 5-5-5-5-5 reps

Tues. 6-08-10 Mark's WOD

• Warm up:Side Stroke x 100m
Back Stroke x 100m
Freesyle x 50m

• 1 x 1100m Hyperbolic freesyle Swim Pyramid 3x5x7 up to 12 and down to 2 stroked per breath

• 4 x 25m underwaters (minimum amount of stroke)

• Cool Down

*********************************************************************************
Upper-body pressing
5 sets of:
1. Hand Stand Hold x 15 sec.
2. Ring push-ups x 5
3. Frog stand x 10 seconds

Legs
3 sets of:
1. Overhead squats x 10 reps(PVC)
2. Deadlifts x 10 reps (75lbs)


10 Burpees(light jump)
10 OHS 65
10 Pull-ups
4x for time

Mon. 6-7-10 Mark's WOD

Warm up


• 2 x 100m Backstroke Swim (Kick every 4th 25m), rest 0:20 / 100m

Build up (repeat 4 times)

• 1 x 50m Front Scull and Kick, rest 0:15 / 50m
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
Core


• 2 x 550m Hyperbolic freesyle Swim Pyramid 2x4x6 up to 12 and down to 2 stroked per breath

Warm down (repeat 2 times)

• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Frid. 06-04-10 Mark's Wod

Power Snatch
5×2

1 Power Clean
1 Round of Cindy
2 Power Cleans
1 Round of Cindy
3 Power Cleans
1 Round of Cindy
all the way until
10 Power Cleans
1 Round of Cindy

For Time: 2o Minute Cutoff

Thurs. 06-3-10 Mark's Wod

Warm up: 100m freestyle breathing every 3 strokes.

Stretch your arms and legs for a few seconds and begin the workout.

Hypoxic Swim Pyramid(Free Style)
2 Strokes per Breath x 100M
4 Strokes per Breath x 100M
6 Strokes per Breath x 100M
8 Strokes per Breath x 100M
10 Strokes per Breath x 100M
12 Strokes per Breath x 100M
10 Strokes per Breath x 100M
8 Strokes per Breath x 100M
6 Strokes per Breath x 100M
4 Strokes per Breath x 100M
2 Strokes per Breath x 100M

4 x 25M Underwaters (try to only use 3~4 Strokes)

100 M Breast Stroke

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Knee Agility Work

Backsquat
5-4-3-2-1

5 Deadlifts
10 Power Snatches 95
500m Row
3x for Time

Tues. 06/02/10

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Warm up
•	2 x 25m Any Stroke (even pace), rest 0:10 / 25m
•	1 x 50m Backstroke Easy, rest 0:10 / 50m
•	1 x 100m Freestyle Easy, rest 0:20 / 100m
Build up (repeat 8 times)
•	1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
•	1 x 25m Streamline Kicking, rest 0:10 / 25m
Core
•	4 x 100m Freestyle Swim, leave on 01:10 / 100m
•	4 x 100m Freestyle Swim, leave on 01:05 / 100m
•	8 x 50m Freestyle Swim, leave on 00:36 / 50m
Warm down (repeat 2 times)
•	1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
•	1 x 50m Freestyle Easy, rest 0:15 / 50m ******************************************************** Back Squat 5×1 (Very Light Weight) For Time: Medicine Ball Clean to Wallball(Light Weight) 1-2-3-4-5-6-7-8 Push-ups 8-7-6-5-4-3-2-1 The first round would be 1 clean to wallball, then 8 pushups The last round would be 8 clean to wallballs, then 1 pushups