Thursday 7/31/13

2X10 physioball
In/Out
Plank single leg side 2 side
Bridge hamstring curl
Bridge single leg side 2 side

Tabata 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
Rest 60 seconds between runs.

15-20 minutes EZ or 2 miles

Tuesday 7/29/13

2 X 10 (hold each for 3 seconds)
Plank
Side Plank
Bridge
Bird Dog (opposing arm and leg out)

800 warm up
Run @ 10K pace
300
700
1100
700
300
800 cool down

Walk 100m after run and perform 10 push ups and 10 squats. Rest 60-90 seconds.

Monday 7/28/13

Social run 700PM @ the gym.

Balance
2X10
Woodchopper
Flyes
Twist Punch
Run

Strength
3X8
Clean
Pull Up
Rest 60 seconds.

Strength and Endurance
50-40-30-20-10 rep rounds for time of
Double Unders
Sit Ups

15-30 minutes EZ run.

Wednesday 7/31/13

Balance 2 Rounds
Bench 6-24"
10 Straight Jump (hold squat position for 3 sec.)
10e Single Leg
30 sec. Quick Feet
10e Alternating Arm Bench Flyes #_____

Strength
5  X 8
Snatch
increase weight each set

Strength and Endurance
4 Rounds for Time
800 meter run
10 Overhead Squats (75/35)

15 minute EZ walk/run
Can use treadmill to walk.  Incline 2º every 3-4 minutes.

Weekend 7/26-7/28/13

Friday
Rest, hip exercises, foam roll.
Hip exercises include...
Abduction, adduction, extension, and flexion and monster walk with band. Plank, side plank, bridge, quadruped, and hollow rocks are all body weight hip strengthening exercises.

Saturday
Group run 3-13 miles.
We will begin at 600AM.

Sunday
30-45 minute EZ run/walk.

Thursday 7/25/13

Balance
2 X 10
Single Leg Toe Touch
Single Leg Twist Punch

Gym of Misfit Exercises
4 Rounds
One minute each station
1. Jump Rope
2. Tire Flip
3. Sledgehammer (switch sides with each hit)
4. Reverse Lunges (Jump Lunge)
5. Bicycle Kick w/ deflated ball
Run 800 when done with all 5 exercises.

When done with 800, begin next set on the minute with jump rope or first available station.

Wednesday 7/24/13

Strength and Endurance
AMRAP 12 Minutes
5 Push Press (95/65)
10 Deadlift (95/65)
15 Box Jumps (24/18)

Strength
3 rounds 10 reps  (increase weight each set)
Snatch (75/45)
Burpee
Rest 60 seconds

EZ run/walk 15 minutes
If using a treadmill walk on a 4-8 percent incline.

Tuesday 7/23/13

Tempo
4 X 5 minute run  or 1200 meters

Core
3 rounds 10 reps
Toe 2 Bar
V Twists (20/14)

Monday 7/22/13

Monday night social run 700PM.

Strength
3 rounds 8 reps
Overhead Squats (75/45)
High Pulls (75/45)
Increase weight with each set if possible.

Balance
2 X 8
Single Leg Balance Complex

Strength and Endurance
20-15-10-5
Deadlift
Push Up
400 meter run
Keep same pace for each run.

15-20 minute EZ run.

Weekend 7/19-7/21/13 Group Run 6AM!

Friday
Rest, stretch, and foam roll.  Work on hip exercises...here are some videos.
HIP BRIDGE

More GLUTE EXERCISES AND STRETCHES

Saturday (GROUP RUN WILL MEET @ 6AM)
6-8 miles

Sunday
30-40 minutes EZ
Core Work
BICYCLE KICKS
PHYSIOBALL IN/OUTS
YTA move arms from a Y position-T-and A position.

Thursday 7/18/13

Balance/Core
10 Ball Walk Out Complex

Strength and Endurance
1 mile run
10 Burpee
20 Box Jump
800 m
30 Sit Up
40 Squat
50 Push Up
1 mile run

Wednesday 7/17/13

Balance
2 X 8 use heaviest # possible for 3 sets
Single Leg Split Squat w/ Bicep Curl
-Curl in down position.
Single Leg Toe Touch w/ Push Press
-Touch ground with weights, return to standing position and press.

Strength
10 minute max
3 X 10 increase # each set
Floor Wiper

Strength and Endurance
EMOM for 15 minutes
3 Push Ups
6 Kettlebell Swings
9 Squats

*If unable to perform all movements with in one minute, rest that minute and join back in on the next minute.

Run/walk 10-15 minutes.

Tuesday 7/16/13

6 X 800

Rain Workout
4 Rounds
800
10 box jumps
10 push ups
10 one arm snatch
10 burpee

Use treadmill.  Partner up and the athlete performing exercises dictates time on treadmill.

Monday 7/15/13

Social Run 7PM.  30 minute EZ run.

Hip Complex w/ Physioball
3 X 8
Hip Hike
Ball Transfer
YTA
Runners Pose (hold 3 X 10 count)

Strength and Endurance
50-40-30-20-10
Sit Ups
Double Unders ( X by 4 if singles)
Mountain Climbers
Squats

30 minute EZ run

Weekend 7/12-7/14/13

Friday
Rest and hydrate

Saturday
Group run 7AM.  6-9 miles...AKA Starbucks run.  Bring a couple dollars for a coffee.

Sunday
Too Hot Too Handle 15K.  For all those running...beat the heat!

Here is a picture of the gym damage from yesterday's storm.

Thursday 7/11/13

Ohh Thank Heaven
4 Rounds For Time
800 m run
7 Inchworms w/ push ups
11e One Arm Thruster (35/20)
13 Burpees
400 m run

*Rest 60 seconds between rounds.  *Subtract 3 minutes off total time.

REMEMBER TO GET YOUR FREE SLURPEE TODAY!

Tuesday 7/9/13

Speed and Tempo
1600 Down
1600 m
1200 m
800 m
400 m
200 m
*Run at race pace for 1600 and progressively faster for each run. Example: 1600@2:30/400, 1200@2:20/400, 800@2:10/400, 400@2:00, 200@50 sec.
*Rest 1-2 minutes between each run.

Strength and Endurance
6 Rounds
8 Thrusters (115/65)
8 Pull Ups
Rest 90 seconds between rounds.

Wednesday 7/10/13

##35 Minute Time Limit##
*Must complete one move before beginning next.
*Use 75/45 for all movements.  Modify weight if necessary.
50 Back Squats
45 Power Cleans (start from ground)
40 Front Squats
35 Power Snatch
30 Reverse Lunges (15e)
25 Sumo Deadlift High Pulls
20 Push Press
15 Hang Cleans
10 Hang Snatch
05 Overhead Squat

10-15 minute ez run.

Monday 7/8/13

700PM Social Run 30 minutes

Core
3 Rounds
10 Toe 2 Bar
10 YTA

Strength and Endurance
Tabata Day (8 rounds 20 on/10 off)
20 meter shuttle run
Push Up
High Knee Explosions
Mountain Climbers (total/2)
*1 minute rest between exercises.
*Count total reps for score.

20-30 minute ez run

Weekend 7/5-7/7/13

Friday
Rest, stretch, foam roll

Saturday
1 mile EZ warm up
60 minute time trial or 7 miles
1 mile EZ cool down

Sunday
30-45 minute EZ run

July 4, 2013

Lumberjack 20
20 deadlift
400
20 kb swings
400
20 oh squats
400
20 burpees
400
20 pull ups
400
20 box jumps
400
20 squat cleans
400

Wednesday 7/3/13

Strength
6 Sets
8 Push Press
8 Jump Lunge (4 each side)

Strength and Endurance
4 Rounds
15 Kettlebell Swings
15 Box Jump
200 meter run
15 Burpee
15 Wall Ball

15-20 minute walk/run

Tuesday 7/2/13

Warm Up
800 m run
25 Dive Bomber Push Ups

Speed Training
10 X 300 @ 5K or faster pace/100 walk ez run.  Perform 10 burpees between runs.