tag:blogger.com,1999:blog-62454233136799060342024-03-08T08:12:18.418-08:00Hybrid Strength & Endurance Program"endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance"ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comBlogger568125tag:blogger.com,1999:blog-6245423313679906034.post-86317389041897571582013-03-19T12:50:00.001-07:002013-03-19T12:50:17.322-07:003/19 WOD<i>11am</i><br />
<b>bike: 'spin'</b><br />
distance = 11.5 miles<br />
<b>time = 30 minutes</b><br />
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<b>basketball: 'shootaround'</b><br />
<b>time = 15 minutes</b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-1090499218166254862013-03-18T14:00:00.003-07:002013-03-18T14:00:53.288-07:003/18 WOD<i>11am</i><br />
<b>strength:</b><br />
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strict press - 4 x 3 (#95,#115,#135,#155)<br />
wide grip pull up - 3 x 3 (-#12,-#10,-#9)<br />
deadlift - 3 x 3 (#135)<br />
cable flyes - 3 x 12/10/8 (#8,#10,#12)<br />
reverse cable flues - 2 x 10 (#4)<br />
DB swings - 3 x 10 (#30,#40,#50)<br />
neutral woodchops - 4 x 10 (#60)<br />
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<b>basketball: 'shootaround'</b><br />
<b>time = 20 minutes</b><br />
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<b><span class="Apple-style-span" style="color: blue;"><i><br /></i></span></b>
<b><span class="Apple-style-span" style="color: blue;"><i>weight = 235lbs.</i></span></b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-49624054030586065392013-03-18T13:16:00.011-07:002013-03-18T13:16:56.515-07:003/17 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-43803908795799844112013-03-18T13:16:00.009-07:002013-03-18T13:16:38.597-07:003/16 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-41587707990911829242013-03-18T13:16:00.007-07:002013-03-18T13:16:31.627-07:003/15 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-78893165884649199992013-03-18T13:16:00.005-07:002013-03-18T13:16:24.504-07:003/14 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-22055962324035080082013-03-18T13:16:00.003-07:002013-03-18T13:16:18.204-07:003/13 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-36937212844103532122013-03-18T13:16:00.001-07:002013-03-18T13:16:10.754-07:003/12 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-74185682531134068562013-03-11T13:41:00.003-07:002013-03-11T13:41:46.720-07:003/11 WOD<i>10pm</i><br />
<b>strength: 'TRX'</b><br />
push ups - 2 x 8<br />
row, W, cross - 2 x 3<br />
abs - 2 x 10<br />
side extensions - 2 x 10<br />
hamstrings - 1 x 10<br />
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chinups - 3 x 3 (-#10,-#8,-#6)<br />
chest cable flyes - 3 x 12 (#7,#9,#11)<br />
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<b>row: 'time'</b><br />
distance = 2000m<br />
<b>time = 8:35</b><br />
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<b>basketball: 'shootaround'</b><br />
<b>time = 25 minutes</b><br />
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<b><span class="Apple-style-span" style="color: blue;">weight = 232</span></b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-33949456656967961602013-03-11T13:36:00.010-07:002013-03-11T13:36:56.697-07:003/10 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-72322523247683304602013-03-11T13:36:00.008-07:002013-03-11T13:36:48.103-07:003/9 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-51040327670281447172013-03-11T13:36:00.006-07:002013-03-11T13:36:24.119-07:003/8 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-77171098383330251742013-03-11T13:36:00.003-07:002013-03-11T13:36:11.652-07:003/7 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-22497665365867282182013-03-11T13:36:00.001-07:002013-03-11T13:36:03.726-07:003/6 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-6258336204351913272013-03-11T13:35:00.002-07:002013-03-11T13:35:39.139-07:003/5 WOD<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif; line-height: 16px;"><i>6pm</i></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><b>soccer: 'practice'</b></span></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><b>time = 1.5 hours</b></span></span><br />
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<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><i>*injury: pulled my groin while playing soccer so i gave myself some time to heal before getting back in the gym</i></span></span>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-46301104678737701102013-03-11T13:33:00.008-07:002013-03-11T13:33:53.108-07:003/4 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-32011107667041937882013-03-11T13:33:00.005-07:002013-03-11T13:33:30.797-07:003/3 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-16053197669014850872013-03-11T13:33:00.003-07:002013-03-11T13:33:17.795-07:003/2 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-22606494399559496202013-03-11T13:33:00.001-07:002013-03-11T13:33:03.972-07:003/1 rest dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-819576450480640152013-03-11T13:32:00.003-07:002013-03-11T13:32:47.277-07:002/28 WOD<i>6pm</i><br />
<b>soccer: 'practice'</b><br />
<b>time = 1.5 hours</b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-4729811090575902182013-02-27T16:34:00.001-08:002013-02-27T16:34:05.730-08:002/27 WOD<i>noon</i><br />
<b>bike: 'mission bay'</b><br />
distance = 5 miles (est.)<br />
<b>time = 1 hour (est.)</b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-78844359743135755262013-02-27T16:32:00.002-08:002013-02-27T16:32:32.759-08:002/26 WOD<i>9:30am</i><br />
<b>bike: 'RPM'</b><br />
9 tracks<br />
<b>time = 1 hour </b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-7511696031780574262013-02-25T13:45:00.001-08:002013-02-25T13:45:27.430-08:002/25 WOD<i>9:30am</i><br />
<b>tabata: 'heavy bag'</b><br />
<b>8 rounds of 20 seconds on/ 10 seconds off</b><br />
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<b>yoga: 'class'</b><br />
<b>time = 1 hour</b>ted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-20150830921082204932013-02-25T13:37:00.001-08:002013-02-25T13:37:06.726-08:002/24 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.comtag:blogger.com,1999:blog-6245423313679906034.post-27164349875919660662013-02-25T13:36:00.003-08:002013-02-25T13:36:55.147-08:002/23 Rest Dayted apollohttp://www.blogger.com/profile/03849904393899365061noreply@blogger.com