Tuesday 1/7/14

Track
40 minutes for distance

10 minute run
5 Burpees
10 Push Ups
15 Squats
Repeat

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

Thursday 10/31/13

Happy Halloween!

4 X 10e
Transverse Plane Lunge

For Time
50 Squat
1 Mile
40 Sit Up
1 Mile
30 Push Up
1 Mile
20 Burpee
1 Mile

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

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.

Thursday 7/18/13

Balance/Core
10 Ball Walk Out Complex

Strength and Endurance
1 mile run
10 Burpee
20 Box Jump
800 m
30 Sit Up
40 Squat
50 Push Up
1 mile run

Thursday 7/11/13

Ohh Thank Heaven
4 Rounds For Time
800 m run
7 Inchworms w/ push ups
11e One Arm Thruster (35/20)
13 Burpees
400 m run

*Rest 60 seconds between rounds.  *Subtract 3 minutes off total time.

REMEMBER TO GET YOUR FREE SLURPEE TODAY!

Tuesday 4/8/13

Endurance and Speed
8 X 400 ... EZ 400
10 burpees between runs

Strength
Every 30 seconds perform one power clean and 2 thrusters for 4 minutes.  Maximum load possible.

Thursday 4/4/13

Burpee Double Under Challenge
For Time
250 Double Unders or 1000 Singles
100 Burpees
Break up anyway you want.
Rest 5 minutes.
800 meters for time.

Wednesday 3/27/13

Warm up 800
Stretch

Core Work...Knee to Elbow 3x10 sub V-Ups
Opposite knee to opp elbow 2 x 8e sub Bicycle Kicks w/ deflated ball
Looking for twist not necessarily touching k2e

Interval Strength and EnduranceDeath by Burpee

Every Minute on the MinutePerform 3 burpees in one minute
Increase 1 burpee every minute until you cannot do the correct number of burpees in time. Minute 1..3 burpees, minute 2..4 burpees, minute 3...5 burpees..etc.

When done perform 50 squats then 50 pushups.

Cool down 800 
Stretch

Thursday 3/21/13

**Social gathering and Carb Load tonight at Frisco City Grill 7PM**

5K
Walk 7:30
7 X (:30 run/2:30 walk)
Run at a faster pace than normal if able.

Ultra/Half
30 minutes EZ
50/50 Push-Ups and Squats
Foam roll and stretch

Strength if not racing this weekend
For Time
4 X (Run 400/25 Burpees)

Tuesday 2/26/13

5K
Same as yesterday

Half
30 ez
10-20
Hi-Lo plank
Inchworm
Burpees
Perform each exercise slow and controlled

Ultra
30 ez
50/50 pu/sq

Thursday 12/27

5 minute EZ run or Jump Rope

For Time
2 mile run or 20 minutes @ Race Pace
15 right leg Bulgarian Split Squat with Bicep Curl and Push Press
25 Burpees
15 left leg Bulgarian Split Squat with Bi Curl and Push Press
2 mile run or 20 minutes @ Race Pace

10 X 3 sec. Plank Hold
10 X 3 sec. Bridge Hold
10 X 3 sec. Quadruped

*Bicep curl and push press are to be performed when in the lowered portion of the lunge position.