Thursday 8/29/13

HILLS
3 Sets
Run 1/2 mile
60 second run
30 second walk
EZ run down hill

Treadmill use 5 percent incline for 1/2 mile and 0 for 1/2 mile.

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

Tuesday 8/27/13

SPEED DAY
2 miles @ race pace
rest 3 minutes

4 X 800 @ 10K pace
perform 12 push ups and squats after runs then rest 60-90 seconds

Monday 8/26/13

Social run at 7pm FRC gym.

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
3x8
Thruster
Push Up

50-40-30-20-10
Goblet Squat (25/15)
Double Under

15-30 minute EZ run

Weekend 8/23-8/25/13

Friday
Physioball:: YTA, Bird Dog,  Hip Hike Bridge
Bands:: Side, Front, Back, Walk
Plank, Side Plank, Bridge

Saturday
Full 10 miles
Half 5 miles
Race pace plus 20 seconds.

Sunday
5 miles...trails would be ideal.
Core/Hip:: Plank, Side Plank, Bridge

Thursday 8/22/13

Balance 2X10
Woodchopper
Flyes
Twist/Punch
Run

TABATA 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
rest 60 seconds between runs

2 miles EZ

Wednesday 8/21/13

Box Jumps 2 X 10
Straight
Single Leg 10e
30 sec Quick Feet
Alternating Arm Bench Flyes 10e

Strength
3X8
Snatch

4 rounds for time
800m
10 OH Squats

Walk/run 15 minutes.

Tuesday 8/20/13

Track at Hunt MS
800 warm up
300m
700m
1100m
700m
300m
walk 100m after each run
800 cool down

10-17 push ups  and squats between runs

Core 2X10
Plank
Side Plank with leg lift
Bridge
Bird Dog

Monday 8/19/13

Social run 700pm at the gym.

2 X 10
Knee 2 Elbow
Hanging run 10e
Double Cross
Single Cross 10e

Hang Clean 3 X 8

50/40/30/20/10
Double Under
Sit Ups

20-30 minutes EZ

Weekend 8/16-8/18/13

Friday
Hip/Core
Physioball
YTA, Bird Dog, Hip Hike Bridge
Bands
Side, Front, Back, Monster Walk
Floor
Plank, Side Plank, Bridge

Saturday
Full - 7 mile benchmark run
Half - 3 mile benchmark run

Extra Strength
5 X 8
Push Press
Increase weight each set

Sunday
Repeat Friday Hip/Core
30 minute walk/run

Thursday 8/15/13

Core
Physioball 2 X 10
In/Out
Plank side2side
Hamstring Curl
Bridge side2side

Strength and Endurance
20 Minute AMRAP
10 Squats
10 Push Ups
10 Squat Jumps
5e Hi/Lo Plank
10 Jump Lunge
10 Close Grip Push Ups
100m run

1 Round equals 100 reps

Wednesday 8/14/13

Balance Bench
2 X 10
Straight
Single Leg 10e
Quick Feet 2 X 30 seconds

Strength
3 X 8
Snatch

Strength and Endurance
21-15-9
use same weight for all three movements
Floor Wiper
Deadlift
High Pull

15 minute walk

Tuesday 8/13/13

Core
2 X 10
Plank
Side Plank
Bridge
Bird Dog

Speed
2 Sets
Rest/Walk half of run time
Run 4-3-2-1 minutes
Run for total distance.

Monday 8/12/13

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength
3 X 8
Deadlift
Pull Up

Cardio Strength
2 Rounds for time
20 Push Press
Walk 20 meters w/ barbell
20 Burpees over Barbell
Walk 20 meters w/ barbell

20-30 minute EZ run

Thursday and Weekend 8/8-8/11/13

Thursday
Balance and Core
2 X 10 Physioball
In/Out
Plank side 2 side
Hamstring Curl
Bridge side 2 side

Strength
3 X 8e
T- Push Up

Strength and Endurance
12-9-6-3
Hi-Lo Plank each side
Inchworm
Burpee

2 miles EZ

Friday
Hip and core work from Tuesday

Saturday
3-10 miles
Next week is the beginning of fall training.  Half marathoners will need to be able to run 3 miles and full will need to run 6-8 miles.

Sunday
30 minutes easy and either Tuesday or Thursday hip work.

Wednesday 8/7/13

Balance 2 X 10
Box Jumps (24/18)
Straight
Single Leg
Quick feet (30 seconds)
Alternating Arm Bench Flyes

Strength 5X 10
Sumo Deadlift High Pulls

Strength and Endurance
27-21-15-9
Wall Ball
Push Up
KB Swings

Tuesday 8/6/13

Balance/Core
Use physioball to perform pushups...feet on ball.
100 push ups
100 squats

Speed Tempo
3 X 9:00 tempo/3 minute walk or EZ run.

Monday 8/5/13

Balance
2X8
Woodchopper
Flye
Twist/Punch
Run

Strength
Thrusters
Pullups
Rest 60 seconds between sets

Strength and Endurance
50-40-30-20-10 For Time
Goblet Squat (35/20)
Sit Ups

Weekend 8/2-8/4/13

Friday
Rest, stretch, hips

Saturday
Group run 600am.  3-21+ run.  This is the 6th Annual Run My Age birthday run. 

10AM is North Frisco CrossFit family day.  WOD at 10 with burgers and hot dogs to follow. Join the fun.

Sunday
30-45 min EZ run.