WAG 3/24-3/30

Social and Track Workouts
Monday social...30 EZ and Tabata Runner's Pose Hop
Tuesday track...2 X 2M @ Race Pace
Wednesday PM social...30 min EZ
Thursday AM social...30 min EZ
Saturday program...6-9 EZ

Additional workouts
Wednesday
20 Get Ups (right arm)
50 KB Swings
20 Push Press (right arm)
50 KB Swings
20 Push Press (left arm)
50 KB Swings
20 Get Ups (left arm)
Thursday
800m
25 Burpees
800m
25 Thrusters
800
25 Push Ups
800
25 Goblet Squats
800
25 KB Swings
800

WAG 3/17-3/22

Monday gym...PM social 35-40 minutes EZ...Tabata Jump Lunges
Tuesday track... 1 X 400/800/1600/800/400 w/400m EZ between runs and 10/10 push up and squat
Wednesday store...PM social
Thursday store...AM social
Saturday store...program 8 mile tempo 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
250 Double Unders (1000 regular jump rope) and 100 Burpees
Thursday...HILLS
As Many Hills As Possible in 30 minutes
Directions: 1 mile equals 1 hill, 1/2 up and 1/2 down
Treadmill...1/2 mile (UP) on 6% incline and 1/2 mile (DOWN) on 0 incline
Hill...find a 1/2 mile hill.  Fisher Hill if possible.

FRC WAG 3/10-3/15

Monday...PM social 35-40 minutes EZ...Tabata In/Outs or Mountain Climbers
Tuesday (Warren Park Football Parking Lot)...2-3 X 1.8M or 12 min. Tempo Pace/400m or 3 min EZ
Wednesday...PM social
Thursday...AM social...PM YOGA
Saturday...program 9 mile race pace 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
Perform Every Min On Min for 15 minutes
4 Push Up
7 KB Swings
10 Squats
Thursday...Tabata Mile X 2
Jump Rope/400m
Burpee/400m
Squat/400m
Push Up/400m

FRC WAG 3/3-3/8

Week At A Glance
Monday...30-40 minutes EZ...Tabata Burpees
Tuesday...6-10 X 800 @ RP..rest 1/2 run time from Hunt MS
Wednesday...Social from FRCo store 6PM
Thursday...Social from FRCo store 530AM
Saturday...12 mile EZ from FRC gym 700AM and social 830AM

Extra Workouts:
Wednesday...15 min. EZ run or walk and Core Exercises
For Time
20 Ball Walk Out Complex
40 OH Squats
80 Push Ups
Thursday...Jump Rope 500
5 Rounds for Time
100 JR (30 reg/20 rt/20 lt/30 reg)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 m run