All posts by Tri Peak Athlete, LLC

Quarantine Challenge – Tuesday

Tuesday Challenge

Warm up: 

  • 10 walk out pushups with a squat
  • 5 world greatest stretch on each side
  • 3 x 20 sec butt kickers with 10 sec recovery 
  • 3 x 20 sec high knees with 10 sec recovery 

Main Set A:

  • 6 min EMOM (Every min on the min) 
  • 5 burpees / 5 squats

Main set B:

  • 3 rounds
    • 10 side walk push ups – right
    • 10 jumping lunges
    • 10 clapping pushups
    • 10 jump squats
    • 10 side walk push ups – left

Core set:

  • 4 rounds
    • Ab crunch ankle tap – 15 reps
    • Reverse ab curl – 15 reps
    • Side plank raises – 15 reps
    • mountain climbers – 20 reps

Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.wordpress.com/join-today/

Virtual Training Session Schedule

Hello Team, 

Please find the schedule of Virtual Sessions on the calendar. If you can’t see it there, you can find it it bellow:

Bike Trainer Sessions: 

Monday / Wednesday / Thursday (75 min – 90 min ) – 6 am: 

Register in advance for this meeting: https://zoom.us/meeting/register/vpQtdeupqj0o1Fyrs1wod3ZAsD3JYVcj2g

Saturday (2 hour) – 6 am

Registration URL: https://zoom.us/meeting/register/tJUqc-Gorj8ugxDx-Hfryn1svuPEsWsZOg

Strength Training Sessions

Monday – Friday (55 min) 9 am

Registration URL: https://zoom.us/j/575784745?pwd=WnQ1ZWhmdVNIQlRBNzhMdGl3RVVlQT09

Monday – Friday (55 min) 5 pm

Registration URL: https://zoom.us/meeting/register/uZwude2gpjkrqS7bofj4zcQ4jM1xHSIGhg

Wednesday – Run Revised

Hello team

I want to play it safe. Please get your speed run workout by yourself. Please do the following workout.

Warm up 10 min
Include 5 x 20 sec accelerators with 40 sec recovery
Total 15 min warm up

Main set
8 x 3 min at your tempo pace (your tempo pace will be closer to your half marathon pace and faster than your endurance pace.) with 1 min recovery in between.
After you are done.

Whatever is left is your cool down at an easy effort.

Total : 1 hour run

I will be hosting several virtual sessions, such as strength and bike workouts during the week. I will post the schedule later tonight.

As we are going to be on lock down till April 9. Please abide by the training and law as much as possible.

Weekly UPdate – March 23 – 27, 2020

Hello Team,

I hope you are doing well. Enclosed you will find the schedule for this week:

  • Monday – Recovery run – 30 min on your own
  • Tuesday – Virtual Bike Trainer Session – Make sure you register – 6 am
  • Wednesday – 7:30 am Run / Howard Track Middle School – Pending
  • Thursday – Virtual Bike Trainer Session – Make sure you register – 6 am
  • Friday – Build Endurance Run – 45 min Build Endurance
  • Saturday – Virtual Bike Trainer Session – Make sure you register – 6 am
  • Sunday – Run on your Own
    • Intermediate Distance – 8 miles (6 miles moderate / 2 miles tempo)
    • Long course – 12 miles (6 miles moderate / 2 miles tempo / 2 miles moderate)

Keep up the good work. If you have any questions, please do not hesitate to contact me.