Monday 7/1/13

Social run at 7pm

Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat

Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )

EZ 20-30 minutes run

Weekend 6/28-6/30/13

Friday
Rest and stretch

Saturday
9-10 mile...2 ez, 3 race pace, 2 tempo, 3 ez.
On your tempo make the second mile faster than your first.

Sunday
Trail run at Erwin Park 7am or 30-45 min ez.

Thursday 6/27/13

Warm Up
800
Dynamic Stretch
10 of each
Push Up
Squat
Burpee

Core
Tabata Elevated Bird Dog K2E (4 each side)

Strength and Endurance
1600m
10 Inchworms w/ Push Up 1-10
1200m
20 Box Jumps
800m
30 Crab Toe Touch (15 each side)
400m
40 Burpees
200m

Wednesday 6/26/13

Core
3 X 10 each side Hi/Lo Plank

Strength and Endurance
USE HEAVY DUMBBELLS for each exercise
26 total  One Leg Deadlift w/ Curl and Press
52 total One Arm Snatch
104 total T Planks
208 total Walking Overhead Lunges (use a plate)

15 minute EZ run/walk

Tuesday 6/25/13

Core
5 X 10 total Floor Wipers (135/75)

Hips
5 X 10 Physioball Hip Hike

30 minute EZ run

Monday 6/24/13

Core/Balance
Jump Rope 500
3 X 5 Get Ups each arm (20/10)

Strength and Endurance
6 Rounds
8 High Pull (75/45)
8 High Clean/Jerk (75/45)
8 Barbell Push Ups

30 min EZ run

Weekend 6/21-6/23/13

Friday
Rest, stretch, foam roll

Saturday
Let's find our pace today...
1 ez warm up
2 X 5K @ 15K race pace with 5 minute rest between runs. 
1 ez cool down

Sunday
30-45 minute recovery run.  Perform 5 X 1:00 pick ups during run.

Thursday 6/20/13

HILLS!
3-4 Sets
Run 45 seconds...rest 45 seconds...perform 3 burpees, 5 squats, and 7 in/outs during 45 second rest time. Repeat for 1/2 mile.  EZ run down.

Wednesday 6/19/13

Single Arm Snatch 3 X 10

Burpee Ladder
5-10-15-20-25-20-15-10-5
Between each set perform 10 total walking OH lunges (45/25)

15 minute ez run or walk

Tuesday 6/18/13

5x600 15K pace
5x200 10K pace / 200 ez

10-15 push up and squat between runs

Monday 6/17/13

Physioball Complex
8 rounds

Strength and Endurance
For time
25 Knee 2 Elbow or Toe 2 Bar
50 Physioball In/Out
75 Wall Ball (20/14)
100 Push Ups

30 minute EZ run

Weekend 6/14-6/16

Friday
Off and rest

Saturday
2 ez
4 miles race pace or tempo if you feel frisky
1 ez

Sunday
30-40 min ez or do Dad things...yes ladies do what dad wants.

Thursday 6/13/13

Warm Up

50 KB or DB swings (35/20)
45 Push Ups
400 meter run
35 YTA
30 Squats
25 Burpees
200 meter run
15 Pull Ups
10 Lunges each leg
5 Manmakers
1 mile run

Modify exercises when necessary.

Cool Down

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run

Tuesday 6/11/13

5 X 1000 @ 10K pace
Run full 800 plus one time around the gym building.

10-20 burpees between runs.

100 bicycle kicks w/ deflated ball

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run

Weekend 6/7-6/9/13

Friday
Off, rest, stretch

Saturday
1 ez, 40 minute time trial, 1 ez
Time trial is as fast as possible.

Sunday
30-45 minute ez

Wounded Warrior Half runners have a great run!

Thursday 6/6/13

Single Leg Balance Complex
2 X 10

Interval Strength and Endurance
Marathon Mile
1 mile
26 Push Ups
26 total Ski Abs
1 mile
26 In/Outs
26 Power Squats
1 mile
26 Burpees

Wednesday 6/5/13

Core
2 X 10e Side Planks
2 X 10 YTA
2 X 10 Toe 2 Bar/Knee 2 Elbow

Interval Strength and Endurance
Tabata each exercise 20 sec on/10 rest...8 rounds with 1 min rest between exercises
Push Press (45/30 BB or 20/10 DB)
Goblet Squat (35/20)
Decline Push Up (24/18)
Jump Rope/Double Under
Sit Up

10-15 minute EZ run/walk

Tuesday 6/4/13

Track Day
6X800
15 push ups and squats between runs.

Monday 6/3/13

Social run and 5K training 7pm at the gym.

Jump Rope 500 or work on single leg and double unders

5X10
Knee to Elbow

For Time
21-15-9
Thrusrers (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)

EZ 20-30 min run