Tour de France WOD 13: Andy Schleck and Alberto Contador Lambada, TRX and Bike Training

Alberto and Andy battled it out at the Tour today while Lance looks like he's feeling the effects of more than physical injury as he swears off his former statements about being a Tailwind owner.

Here's yet another totally free, totally functional TRX and bike training session to get you ready for asphalt or dirt war with your homeys and rivals this weekend.

In between each pairing of TRX moves:
High kick over/side lunge under rope (5 per side)

For TRX moves, 10 perfect reps of each movement, don't worry about how long it takes. This is more for dynamic stretching/prehab/crash prevention/strength maintenance/functional range of motion.

Hit a very ez high cadence spin afterwards for 20-60 min depending on your fitness level and weekend objectives.

TRX atlas lunge
TRX side/xover lunge combo (R)
TRX side/xover lunge combo (L)

TRX Balance Lunge/Crossing Balance Lunge combo (R)
TRX Balance Lunge/Crossing Balance Lunge combo (L)

TRX Hamstring Curl/Hip Press combo

TRX Single Leg Chest Press (R)
TRX Single Leg Chest Press (L)

TRX Suspended Supine Pull Through

TRX Body Saw/Suspended Oblique Crunch (R)
TRX Body Saw/Suspended Oblique Crunch (L)

TRX Single Leg Squat (R)
TRX Single Leg Squat (L)

TRX Low Back Extension

TRX Atomic Pushup/Pike Combo

TRX Stir the Pot

TRX Postural Squat

TRX Pushup (L foot in straps)
TRX Pushup (R foot in straps)

Live Alive.

DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

Oh Shit It's Sandbag Building Time Again. . .

The ingredients for a 20-dollar, 100-pound sandbag. Had to ditch my old one when I moved HQ to San Francisco. Finally made it to Home Depot to get raw materials for a new one last night as well as the final pieces needed to build my TRX sled.
What's that you say? TRX sled? Yup, look for a how-to video here soon.
In the meantime, I'm tapping into my network of no-bid elf contractors, laid off from the cobbler during the recession, to complete sandbag construction.
Standby for today's WOD. Crossfit Games start today, too, catch all the action live on the webcast at www.crossfitgames.com.
How do you DRILLit?
Live Alive y'all--today is the only day you've got.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz