Wednesday 11/28/13

20 minute EZ run/walk

2 X 12 (Bench 6-30")
Straight
Half turn
Single Leg 10e
Alternating Arm Bench Flyes
Body Lift

5 X 10 Clean/Jerk
Increase weight each set  

Tuesday 11/26/13

TRACK
5 X 1000

10 push ups and squats between runs.

Monday 11/25/13

30 minute EZ run

3 X 10
Deadlift
Pull Up
rest 60 sec b/t sets

For Time
200 m
30 Double Unders
40 Wall Balls
50 Push Ups
200 m run
50 Push Ups
40 Wall Balls
30 Double Unders  
200 m

Thursday 11/21/13

Core Balance
3 X 5
Physioball Complex

Strength and Stamina
3 X 8e
T-Push Up

12-9-6-3
200m run
Hi-Lo Planks each side
Ascending Inchworms w/ Push Up and Push Press
Burpee
800m run
rest 60 seconds between sets

Wednesday 11/20/13

Balance
2 X 10 Box Jumps
Straight
1/4 or 1/2 Turn
Single Leg 10e

Strength and Stamina
3 X 8
Sumo Deadlift High Pulls

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

Tuesday 11/19/13

TRACK

Warm Up
800m

Race Pace
2M

10K Pace
3 X 800

Cool Down
800m

Monday 11/18/13

Social Run 7PM 

Balance
2 X 10
Woodchopper # ______
Flyes  #_______
Twist/Punch  #_______
Run  #_______

Strength and Endurance
3 X 8
Thruster #_______
Push Up
rest 60 sec

50-40-30-20-10
Squats
Double Unders

EZ 15-30 minutes

Thursday 11/14/13

Balance 2X10
Woodchopper
Flye
Twist Punch
Run

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

Wednesday 11/13/13

Balance 2 X 10
Box Jumps
Straight
Single Leg
Quick Feet 30 sec

Strength and Endurance
3X8
Snatch

4 Rounds for Time
800m
10 OH Squats

Tuesday 11/12/13

TRACK

800 Warm Up
300    t_______
700   t _______
1100 t _______
700   t _______
300   t _______
800 Cool Down
10 Pu/Sq btw runs

Core
2 X 10 (3 sec holds)
Plank
Side Plank w/ leg abduction
Bridge
Bird dog

Thursday 11/7/13

Core
2 X 10 Physioball
In/Out
Plank Single Leg Side2Side
Hamstring Curl
Bridge Single Leg Side2Side

Strength and Endurance
20 Min Max
800M
20 Squat
20 Push Up
800M
20 Squat Jumps
5e Hi/Lo Plank
800M
10e Jump Lunge
10 Close Grip Push Up
800M

Wednesday 11/6/13

Walk/Run 15 minutes

2 X 8 (Bench 6-24”)
Straight
Half Turn
180
Single Leg 8e

3 X 8
Snatch
#________
_________
_________
Increase weight each set

21-15-9
Same #_______ all 3 movements
Floor Wiper
Deadlift
High Pull

Tuesday 11/5/13

2 Sets @ Race Pace
Rest/Walk ½ of run time.
4 min
3 min
2 min
1 min
distance________
If done on a treadmill, incline to 2-3%.

2 X 10 (3 sec holds)
Plank
Side Plank w/ leg abduction
Bridge
Bird dog

5 Rounds
20 Push Ups
Every Minute on the Minute

Monday 11/4/13

Social 30 minutes EZ plus TABATA Push Ups

Core 
3 Rounds  15 reps
Knee 2 Elbow
YTA
V Twist

Strength and Endurance
3 X 15
Deadlift
Pull Up

2 Rounds...rest 2 min. between rounds
20 Push Press
20 Burpee over Barbell Jumps
20 Push Press

EZ 15-20 minute run