Monday social @ gym 7pm
35 minutes plus strength
Tuesday track 5 X 1000
AM @ Hunt MS
PM @ Warren Park (football parking lot)
Wednesday social at store 6pm
35 minutes plus strength
Thursday interval training 530am
26 squats
5 min run
26 push ups
8 min run
26 jump lunge
10 min run
26 push ups
8 min run
26 squats
5 min run
Saturday @ store
600am 5-13M run
615am 25-50M bike
830am 35 min social run
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| Don't bring your shake weight! |
Monday PM social 35 EZ and tabata jump squats
Tuesday AM/PM track 8 X 400 plus 10 push ups and 10 squats on a 3:30-5:00 interval
Wednesday PM social 35 EZ plus 30 superman and 30e bicycle kicks
Thursday AM interval training
2 Rounds
400
20 burpees
400
30 sit ups
400
40 clean/press
400
50 squat
Saturday
6AM 5-13M run
630AM 20-30M bike
830AM 3-6M run plus track
Additional Wednesday
50 snatch
50 dead lift
50 floorwiper
50 box jumps
Monday gym social...30EZ...TABATA Push Press
Tuesday Hunt MS track...12X200 and 7 burpees on a 120-150 second interval.
Wednesday PM store social...30EZ
Thursday AM store interval training
Saturday store program and social...3-15M
Additional workouts.
Wednesday
3 Rounds
10 Thruster
10 Push Up
Rest 3 Minutes
3 Rounds
5 OH Squats
7 High Pulls
9 Push Press
Thursday
Use 3-10# dumbbells
2 Rounds
800
10e V Twists
10 Inchworms w/ Press
10 Squats w/ weight
800
15e Mountain Climbers
15e T Push Ups
15e Jump Lunge
800
530 pm at Fisher Hill. Meet at the gym 520 so we can run over there to warm up. Tabata 1/2 mile to top and an EZ 1/2 mile down hill. 2-3 sets.
Join us for either a 6a or 6p social run from the Frisco Running Company store. 30-35 minute run and good company to start or finish your day.
Our social run will be from the Frisco Running Company at 7pm. Address: 9359 Legacy Dr Ste 300a Frisco, Texas 75033
Hope to see you there!
530-645pm tonight we will have discount night at Frisco Running Company. Program and social run shirts will be handed out.
Yoga 7pm at the gym.
Interval training is the Marathon Mile...
1 mile run
26 push ups and ski abs
1 mile run
26 power squats and in/outs
1 mile run
26 burpees
Enjoy your Thursday.
We will not be running but instead will do balance and strength exercises. See you at 7.
800 warm up
Dynamic stretching
6 X 800 tempo pace...400 EZ pace
Tempo is faster than race pace and EZ is 60-90 slower.
400 cool down
Static stretching
600pm from the Shops of Starwood. 630pm from Run On Frisco.
Hope to see you tonight.
Temp is dropping and the winds are picking up. Stay warm tonight. Tuesday morning track will also be canceled
Social run 7pm...3-4 miles EZ
Stretch and foam roll
This is a rest week...until Thursday.
Yoga 7pm at the gym.
Interval Workout
1.5M run
40 Power Squats
30 Physioball Passes
20 Push Press
10 Physiovall Rollouts
1.5M run
6am at the gym
6pm at The Shops of Starwood
Check the calendar for more workout times.
Track
3-5 X 1000
10 Push Ups and Squats between runs
Keep runs 5-10 seconds of each other.
HILLS
3 X 60 second fast/30 seconds walk...EZ run down.
Try to use a half mile hill.
Treadmill do same and set the incline at 6-8 percent for 1/2 mile. 0 percent half mile easy.
Friday
Off Day. Stretch. Work on hips/glutes/core w/ physioball and bands.
Saturday
3 mile benchmark. See run on website for route.
Ultra group will run an extra 1.5 miles after strength work...
5 rounds
5 thrusters/10 push ups
Sunday
30 minute EZ
Ultra... 1 hour run and strength
40 of each
Deadlift/floorwiper/pull up/snatch/box jump/push up
Two social runs...AM and PM.
600AM...FRC gym
600PM...Shops of Starwood
And if just want to workout.
Physioball Complex 10 Rounds
Tabata interval
Sit Up
Push Up
Box Jump
Perform all 3 exercises in order for 8 rounds.
