WODS for the Week of 10.18.2020


During this time of the year we have obstacles including weather, equipment availability, time change, etc.  We will strive to be outside as much as possible, but be prepared for changes in programming and/or being inside at times as we mitigate through the fall and ultimately winter weather.


We have completed five weeks of a twelve week cycle, and pushing through to finish out fall season with a strong finish at the halfway mark. So far we have brought you varying aerobic capacities in our first five weeks.

This week we have some challenging programming and look to bring the thresholds with aerobic training and lactate thresholds.

WORKOUTS for the WEEK of 10.18.20

Monday 10.19.20@5:30 pm

flood warning

This workout will be based on a 21/15/9 scheme.

21 Interval 

Each athlete will start with a 100 meter sand bag run (50/35)

Then complete the following sequence of runs x4

400 meter run

100 meter sandbag run

Total Meters = 2100

Rest 2:00

15 Interval 

Then complete the following sequence of runs x3

300 meter run

200 meter sandbag run (50/35)

Total Meters = 1500

Rest 2:00

9 Interval 

600 meter run

300 meter sandbag run (50/35)

Total Meters = 900



This workout is aerobic threshold and you will maintain a steady pace at moderate intensity.


Train and develop fuel efficiency  (burn fat), muscular skeleton system, and aerobic endurance.


Find a moderate pace and try to keep at least a run pace or jog pace on the sandbag runs. These will start to wear on your legs as the workout progresses.

Run Course:

We will utilize the southeast corner of the gym for this workout. Each athlete will stage there sandbag at door area and commence to each run point throughout the workout.

Your Score:

Total Time


Aerobic Endurance

Total Meters:

4500 meters

Thursday 10.22.20

norcal fiber

6×600 meter runs

300m at fast to moderate pace, 100m at mile PR pace, 200m at Max Effort.  After each interval there will be a 2:00 minute rest between.
But WAIT!!! You’re not done!!!
Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25
FINISH with 4 x 50m sled pushes.


This workout is lactate threshold with the runs and strength endurance with the sleds.


Train at higher threshold intensities with less rest between efforts. The sleds is a low volume workout with high intensity intervals to work and recruit fast twitch muscles.


The 600 meter runs will go from moderate intensity to a fast intensity. Focus on recovery after your 200 meter max effort. This should be at a sustainable pace as fast as you can.

Sleds are just mental and work through the lactic buildup and keep moving.

Run Course:

We will run to the 1200 meter mark and back to start line. This will be performed on our normal run course.

Sled course will be at sled lanes. You will push 25 meters and push back 25 meters = 50 meters.

Even Intervals:

Run 300 meters (600 meter mark); Run 100 meters (800 meter mark); run 200 meters (1200 meter mark).

Odd Intervals:

Run 300 meters (back to 600 meter mark); Run 100 meters (400 meter mark); run 200 meters back to start line.

Your Score:

Total Time on the Running portion and sled portion for two separate scores.


Aerobic Endurance

Strength Endurance

Total Meters:

3200 meters running.

200 meters sled pushes.




WODS for the Week of 10.11.20

Your workouts got you down and out?

Greg and Rodmy after a little bike ride.

You sucking wind after a workout? Do you need a boost to increase your aerobic capacity?  If you do, come check us out on Monday/Thursday night @5:30 pm.

WODS for the Week of 10.11.2020

Monday 10.12.2020 @5:30 pm


Two Rounds:

The pacing for all runs will be within your Mile PR pace or faster.

200m, rest 30 sec;

200m, rest 30 sec; 1

100m, rest 15 sec;

100m, rest 15 sec;


Rest 4:00

Repeat sequence again.

Recover with a 800 meter walk/jog after class completes the workout.


This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds.


To train high intensity and recruit fast twitch fibers and force them to develop endurance.


This is a low volume workout with intense intervals and less rest B/T intervals. We will be adding a challenge with a slight hill run on some intervals.

Run Course:

We will be running in front of the gym this week.  The course will be marked for the class.  You will run to 100/200 meter mark, rest and run back to start point. You will perform the last 200 meter run and walk back to start point. Your rest time starts after your last 200 meter run.

Your Score:

Score each round separately for two scores.

Methodology: Speed Endurance

Total Meters: 1600 meters.

Thursday 10.15.2020 @5:30 pm


Army Cpl. Patrick D. Tillman died April 22, 2004 serving Operation Enduring Freedom.  Cpl. Tillman, 27, of Chandler, AZ, assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, WA; Tillman was killed April 22 when his patrol vehicle came under attack near Spera, Afghanistan.

Patrick Tillman left the Arizona Cardinals of the NFL to serve in the Army in 2002.  He joined the Army Rangers and served several tours in combat before he was killed in the mountains of Afghanistan by friendly fire.

This will be a tough and demanding workout. Please see below for workout options this week.

RX as prescribed above for each individual athlete. 

RX Partner Version: 

Seven Rounds.

7 Partner Deadlifts (315/205) or partition reps as needed between athletes.

200 meter sprint. One athlete will run while the other rests, then switch.

15 Synchro Pull Ups or Partition reps as needed between athletes.

Rest :45 seconds between rounds.

Scaled Version for individual or partners. 

Seven Rounds:

7 Deadlifts (Weight TBD by each athlete)

200 meter run. (One runs, one rests, then switch)

15 Jumping Pull Ups. (Partition as needed if performed with partner)

Rest :45 seconds between rounds.


WODS for the Week of 10.4.2020

Fall Weather is the perfect time to Run!

As the temps begin to fall and the weather is turning over to fall, be sure to dress appropriately and be prepared for any type of weather. The next few weeks are ideal for running outside. Come join us.


We will be dedicated to bringing the different capacities of workouts to our athletes. The goal is to train in the varying capacities to increase your overall aerobic capacity.  See below thresholds and rationale.


WODS for the Week of 10.4.2020

Monday October 5th @5:30 pm


Five Rounds

Run 150 meter at FAST pace.

Walk 100 meters.

Rest :15 seconds.

Run 150 meters at FASTER pace.

Rest 2:00 minutes between rounds.

After last round, recover for five minutes.


Ten Minute EMOM

12/9 Assault Bike Calories.


This is a V02 based workout. Lower volume at high intensity.  The Assault Bike is based on a V02/Strength Endurance. Low volume and high intensity.


We are testing your recovery rates and attempting to meet or beat your previous 150 meter time on the back half of your round. The assault bike will test your recovery ability to hit the calories each minute and develop your aerobic capacity.


Focus on the 150 meter paces each round. It’s only five rounds and there is good recovery in between runs.

Run Course:

Run to 150 mark (300m turnaround). Walk to 400m turnaround and back to 150 mark. Rest :15 seconds.  Run back to start line. Rest 2:00 minutes.

Your Score:

You will score each round separately for five separate scores. Your goal each round is to have your second 150 meter run faster than your previous 150 meter run.

Methodology: V02 Max.

Total Meters: 1500 meters.

Thursday 10.8.2020

i wanna go fast again

Two Rounds.

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast pace.

Rest 4:00 minutes between rounds.


This is a V02 based workout. Lower volume at high intensity.


We are testing your recovery rate and see if your holding your paces on each 400 meter run.


Focus on your 200 meter splits each interval. This will help determine if your on pace or not. If you are, then hold steady. If your behind the pace, then increase your intensity and speed.

Run Course:

We will use the mile run course for this workout. After completion of the first mile. Then reverse the course and run opposite way on second Mile Run.

Your Score:

This workout will be for total time.

Methodology: V02 Max.

Total Meters: 3200 meters.