Social Tonight

We will not be running but instead will do balance and strength exercises.  See you at 7.

Monday 1/6/14

New Season.  Social Run Tonight @ 7PM

30 Minutes EZ

Balance 2 X 10
Single Leg Woodchopper
Hot Cross
Balance Reach

Strength and Endurance
Tabata Push Ups

Monday 12/2/13

Balance
2 X 10
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
5 X 10
Push Up/Squat

EZ 30 minute run

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

Monday 10/28/13

Social 30 minutes
Tabata Hot Cross

4 X 10
Weighted Body Lift
Single Leg Deadlift
V Twist

2 Min. AMRAPS/3 Min rest
Push Ups
Squats
Burpees
Pull Ups

Monday 10/21/13

Social Run 7PM
30 minutes EZ run
Tabata Runner's Pose Hop

Core/Balance
3 X 16
KB Swing
One Leg Deadlift
Hip Lean

Strength and Endurance
3 X 16
Thruster

30 Clean and Jerk for time

15-25 minutes EZ run

Wednesday 10/16/13

Balance
Box Jumps 2X10
Straight
1/2 Turn
Quick Feet 2X40 sec.

Strength and Endurance
Front Squat 3X8

For Time
10 Pull Ups
20 Squat Jumps
20 Plyo Push Ups
20 High Pull Sumo DL #75/45
20e Mountain Climbers
20 Push Press #75/45
10 Pull Ups

15 min walk/ez run

Wednesday 10/9/13

Balance
Box Jumps 2X10
Straight
Half Turn

Strength and Endurance
Snatch 3X8

800m
50 Pull Ups
100 Push Ups
150 Squats
800m

Monday 10/7/13

Balance
Woodchopper
Flye
Twist/Punch
Run
One Leg Deadlift
Hip Lean

Strength and Endurance
3X10
Deadlift
Pull Up

5 Rounds
5 Thruster
10 Knee 2 Elbow
20 Double Unders

20-30 minutes EZ

Thursday 10/3/13

Balance
3X12e
Transverse Plane Lunges
Perform these after each run.

Run
3X1 mile race pace

Strength
5 Rounds for time.
20 Pushups/20 Squats

Wednesday 9/25/13

Balance
Box Jumps 2 X 8
Straight
1/4 Turn
Single Leg
Quick Feet 2 X 40 sec.
Alt. Arm Bench Flye
Body Lift

Strength and Endurance
Deadlift Sumo High Pull 3 X 10

For Time
150 Wall Balls

15 minute walk or EZ run

Monday 9/23/13

Balance
2 X 12
Woodchopper
Flyes 
Twist/Punch 
Run 
Hip Lean

Strength and Endurance
3 X 10
Thruster
Push Up

For Time  
30 Clean and Jerk

EZ 15-30 minute run

Wednesday 9/18/13

Balance 2x8
Straight
Single Leg
Quick Feet
Alternating Arm Bench Flye
Body Lift

Strength and Endurance
Front Squat 5X8
Increase weight each set

3 minute AMRAP
Box Jumps 24/18
Rest 3 minutes
Burpees

Walk/Run 15 minutes

Tuesday 9/17/13

TRACK
Pyramid run.  Run at race pace minus 20 seconds.  So if you want to run a 2 hour half or 4 hour marathon you would run roughly at a 9 min pace.  400 m track would be 2:15 each lap.  Minus 20 sec. would mean 2:10 each lap.  Here's the workout.
3 min run. Rest/walk 2 min after each run.
4 min..rest 2
5 min..rest 2
6 min..rest 2
5 min..rest 2
4 .. rest 2
3 .. done!
Log total miles...includes rest/walk time so keep moving.

Balance 2X12
Plank, side plank, bridge, t-push up

Monday 9/16/13

Balance
2X12
Woodchopper
Flye
Twist Punch
Run
Hip Lean

Strength and Endurance
3X10
Walking Lunge
Snatch
Use same weight for both exercises
Rest 60 seconds

For Time
50 Squats
40 Sit Ups
30 Push Ups
200 meter run
10 Burpees

Wednesday 9/11/13

Balance
Bench Jumps 2 X 12
Straight
Single Leg
Quick Feet 2 X 50 sec.
Bench Flye
Body Lift

Strength and Endurance
Push Press/Jerk 5X10
increase weight with each set

Rest 5 minutes

5 minute AMRAP
3 Burpees
5 Push Ups
7 Squats

Run/Walk
15 minutes

Monday 9/9/13

30 minute social run 7pm

Balance 3 X 12
Woodchopper
Twist Punch
Flye
Run
One Arm Bench Fly
Hip Lean

Strength
3 X 10
Deadlift
Pull Up

Endurance for time
100 m
30 Wall Balls
40 Push Ups
50 Double Unders
200 m
50 Double Unders
40 Push Ups
30 Wall Balls
100 m

15-30 minute run

Tuesday 9/3/13

30 minutes or 3 miles EZ

Balance
Physioball 3X10
In/Out
Hamstring Curl

Basic Strength 3X10
Squat/Forward Raise
Toe Touch/OH Press
Split Squat/Bi Curl
T Push Up