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
5 EZ
Balance
Box Jumps 3 X 10
Straight
1/2 Turn
180 Turn
Single Leg
Alternating Bench Fly
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
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
Friday
Rest, stretch, hips
Saturday
Group run 600am. 3-21+ run. This is the 6th Annual Run My Age birthday run.
10AM is North Frisco CrossFit family day. WOD at 10 with burgers and hot dogs to follow. Join the fun.
Sunday
30-45 min EZ run.
Balance 2 Rounds
Bench 6-24"
10 Straight Jump (hold squat position for 3 sec.)
10e Single Leg
30 sec. Quick Feet
10e Alternating Arm Bench Flyes #_____
Strength
5 X 8
Snatch
increase weight each set
Strength and Endurance
4 Rounds for Time
800 meter run
10 Overhead Squats (75/35)
15 minute EZ walk/run
Can use treadmill to walk. Incline 2º every 3-4 minutes.
Strength and Endurance
AMRAP 12 Minutes
5 Push Press (95/65)
10 Deadlift (95/65)
15 Box Jumps (24/18)
Strength
3 rounds 10 reps (increase weight each set)
Snatch (75/45)
Burpee
Rest 60 seconds
EZ run/walk 15 minutes
If using a treadmill walk on a 4-8 percent incline.
Balance
2 X 8 use heaviest # possible for 3 sets
Single Leg Split Squat w/ Bicep Curl
-Curl in down position.
Single Leg Toe Touch w/ Push Press
-Touch ground with weights, return to standing position and press.
Strength
10 minute max
3 X 10 increase # each set
Floor Wiper
Strength and Endurance
EMOM for 15 minutes
3 Push Ups
6 Kettlebell Swings
9 Squats
*If unable to perform all movements with in one minute, rest that minute and join back in on the next minute.
Run/walk 10-15 minutes.
Social Run 7PM. 30 minute EZ run.
Hip Complex w/ Physioball
3 X 8
Hip Hike
Ball Transfer
YTA
Runners Pose (hold 3 X 10 count)
Strength and Endurance
50-40-30-20-10
Sit Ups
Double Unders ( X by 4 if singles)
Mountain Climbers
Squats
30 minute EZ run
##35 Minute Time Limit##
*Must complete one move before beginning next.
*Use 75/45 for all movements. Modify weight if necessary.
50 Back Squats
45 Power Cleans (start from ground)
40 Front Squats
35 Power Snatch
30 Reverse Lunges (15e)
25 Sumo Deadlift High Pulls
20 Push Press
15 Hang Cleans
10 Hang Snatch
05 Overhead Squat
10-15 minute ez run.
Social run at 7pm
Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat
Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )
EZ 20-30 minutes run
Core
5 X 10 total Floor Wipers (135/75)
Hips
5 X 10 Physioball Hip Hike
30 minute EZ run
Single Arm Snatch 3 X 10
Burpee Ladder
5-10-15-20-25-20-15-10-5
Between each set perform 10 total walking OH lunges (45/25)
15 minute ez run or walk
Physioball Complex
8 rounds
Strength and Endurance
For time
25 Knee 2 Elbow or Toe 2 Bar
50 Physioball In/Out
75 Wall Ball (20/14)
100 Push Ups
30 minute EZ run
12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)
Rest 5 minutes
50/50 Push Ups and Squats
30 Toes to Bar
EZ 10-15 minute run
Core
2 X 10e Side Planks
2 X 10 YTA
2 X 10 Toe 2 Bar/Knee 2 Elbow
Interval Strength and Endurance
Tabata each exercise 20 sec on/10 rest...8 rounds with 1 min rest between exercises
Push Press (45/30 BB or 20/10 DB)
Goblet Squat (35/20)
Decline Push Up (24/18)
Jump Rope/Double Under
Sit Up
10-15 minute EZ run/walk
15 minute EZ run
Strength
4X5
Deadlift
Clean
Snatch
Start light and add weight on each set.
Balance
15 Rounds
Physioball Complex
