HOME Monthly Archives: July 2012

Monthly Archives: July 2012


24
Jul

WOD – Week 4, Day 4

Posted in Training

Strength and Conditioning Workout:
- Take the day off

Running Workout:
Run: 6 sets of 200 meters up hill, rest 1:00 at top jog down. Rest 30 seconds at the bottom then go again, hold within 3-5 seconds

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

24
Jul

WOD – Week 4, Day 3

Posted in Training

Strength:
Dynamic Effort (3 Reps every: 45 seconds for 8 rounds): Front Squats

Rest 5-10 minutes

Strength and Conditioning: (As many rounds as possible in 20:00 of)
- 9 Pull-ups
- 12 Push Press 95 lbs men / 65 lbs women
- 50m Farmer’s Walk (24 kg kettlebell in each hand for men / 16 kg kettlebell in each hand for women)

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

24
Jul

WOD – Week 4, Day 2

Posted in Training

Strength and Conditioning: (4 rounds each for time of; Rest 1:30 between rounds)
- 3 Power Cleans 155 lbs man / 95 lbs woman (adjust weight accordingly to your ability)
- 10 Burpees

Running Workout: (3+ Hours Before or After Strength & Conditioning WOD)
Run : 4 x 1000 meters, rest 3:00, hold within 3-5 seconds

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

24
Jul

WOD – Week 4, Day 1

Posted in Training

Strength:
Maximum Effort (Rep Scheme 8,5,3,3,2,2,2): Bench Press

Rest 5-10 minutes

Metabolic Conditioning: (As Fast As Possible 9-6-3 for time of)
- Thrusters  135 lb men / 95 lb woman  (adjust weight to your ability)
- Dead Hang
- Pull-ups

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

19
Jul

WOD – Week 3, 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.

19
Jul

WOD – Week 3, Day 6

Posted in Training

Strength and Conditioning: (5 rounds for time)
- 5 Deadlifts 225 men / 155 women
- 15 Double Unders

Endurance:
Choose ONE of the following sports:
Run: 4 miles at 85% or 25 min race pace from week 2

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

19
Jul

WOD – Week 3, Day 5

Posted in Training

Strength:
Maximum Effort (rep scheme 8,5,3,3,2,2,2,2): Front Squat

Rest 5-10 minutes

Metabolic Conditioning: (As Many Rounds As Possible in 10:00 minutes)
- 10 Sit-ups (if you have a GHD (Glute/Ham Develop) sit-ups)
- 10 Goblet Squats Men 32 kg/ Women 24 kg                                                                               

- 15 Toes-to-Bar (T2B) (if you can not do this try to do knee to chest)

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

19
Jul

WOD – Week 3, Day 4

Posted in Training

Strength and Conditioning:
- OFF – Take a day to rest from Strength and Conditioning exercises

Running Workout:
Run: 5 to 7 sets of 800 meters with 3:00 minutes in between
(Maintain splits within 3-5 seconds)

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

19
Jul

WOD – Week 3, Day 3

Posted in Training

Strength:
Dynamic Effort (3 Reps every :45 seconds for 8 rounds):Bent Over Barbell Rows (suggested weight 1/2 body weight)

Rest 5-10 minutes

CrossFit: (4 rounds for time)
- 9 Lateral Burpees
- 15 Box Jumps 24″ men / 20″ women
- Row 500 meters

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

19
Jul

WOD – Week 3, Day 2

Posted in Training

Strength and Conditioning: (As many rounds as possible in 8:00 minutes)
- 7 Back Squats 185 men / 115women  (adjust weight accordingly to your fitness level these are just examples not suggested for all athletes)
- 7 Chest to Bar Pull-ups or Pull-ups (if you can not do chest to bar pull-up)

Running Workout: (3+ Hours Before or After Strength & Conditioning WOD)
Run: 10-12 x 200 meters with 90 seconds rest in between

(Try to Maintain all splits within 3-5 seconds)

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

 

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