HOME Monthly Archives: July 2012

Monthly Archives: July 2012


24
Jul

WOD – Week 5, Day 7

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 6

Posted in Training

Strength and Conditioning and Running Workout:
- 2:00 minutes Box Jumps 24″ for men / 20″ for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Thrusters 75 lbs for men / 45 lbs for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Burpees
- 2:00 minutes Active rest (walking)
- 2:00 minutes Kettlebell Swings 24 kg for men / 16 kg for women

Rest 10 minutes

Run: 40 min as fast as you can (Time Trial)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 5

Posted in Training

Strength:
Dynamic Effort (3 reps every :45 seconds for total of 8 rounds): Good Morning (Wide Stance) (Good Mornings *** do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Metabolic Conditioning: (3 rounds as fast as possible)
- 7 over head squats 95 lbs for men / 65 lbs for women
- 14 pushups
- 21 sit-ups

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 4

Posted in Training

Strength:
- 10:00 min Body Weight Skill Work (basic body weight exercises (pushups, squats, dips, sit-ups) work on form rather than reps)
or
- Take the day off

Running Workout: (3+ Hours Before or After Strength & Conditioning WOD or Strength & Conditioning Recovery)
Run: 5 x 800 meters, rest 5:00minutes  (all of these should be as fast as you can)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 3

Posted in Training

Strength:
Maximum Effort (Repetition Scheme 8,5,3,3,3,2,2,2): Push Press

Rest 5 – 10 minutes

Metabolic Conditioning: (10 round as fat as possible for time)
- 2 Dead Hang Pull-ups
- 30 Walking Lunges with 30 lbs sandbag

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 2

Posted in Training

Strength and Conditioning: (As Fast As Possible: 12-15-21-15-12 for time)
- Box Jumps 24″ men /20″ women
- Handstand Push Ups (if you are unable to do Handstand pushups or modified handstand pushups then do dumbbell push press)
- Deadlifts 185 men / 125 women

Running Workout: (3+ Hours Before or After Strength & Conditioning WOD)
Run:  8 x 400 meters, rest 2:00 minutes, hold within 3-5 seconds (need to do it outdoors not on a treadmill)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 5, Day 1

Posted in Training

Strength:
Maximum Effort (Repetition scheme 8,5,5,3,3,3): Good Mornings *** (do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Rest 5-10 minutes

Metabolic Conditioning: (As Fast As Possible: 50-40-30-20-10 for time)
- Double Unders (if you can not do Double Unders then 5 reps for every double under 250, 200, 150, 100, 50 Single Under)
- Sit ups

(If you can  not do double unders do 5 time the amount of single jumps or do actual number of tuck jumps (jump and bring knees to chest))

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 4, Day 7

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
- 20 jumping squats
- 20 pushups
- 20 sit-ups
or
- Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
- run 10 min easy 50-65%
- then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
- then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

24
Jul

WOD – Week 4, Day 5

Posted in Training

Strength:
Dynamic Effort: 3 reps (Every: 45 seconds for a total of 8 rounds): Bench Press ( 50-65% of your maximum weight from Monday’s workout)

Rest 5 – 10 minutes

Metabolic Conditioning: (As many rounds as possible in 15:00)
- 100 feet Overhead Walking Lunges  – 25lbs plate for men / 10 lbs plate for women
- 10 Kettlebell Swings 2 men / 1.5 women – pood
- 20 Push ups

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

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