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

Wednesday 5/15/13

15 minutes EZ run/walk

Jump Rope 500 X 2 or 10 minute practice to work on double unders, single leg, running
100 regular
25 single leg right and left to 100
100 reg.
25 single
100 reg
Rest one minute and repeat

Strength and Endurance
18-15-12-9-6
Push Up
Box Jump
One Arm Snatch (R-18/12, L-15/9/6)
Squat
Ball Slam

Tuesday 5/14/13

We are at the gym...

4 x 800 or 3 minutes @ 5K pace
10 pushups and squats between runs
4 x 400 or 2 minutes @ 5K pace
10 pushups and squats between runs
Rest 60-90 seconds after pu/sq

See McMilian pace guide for 5K times.

Monday 4/29/13

Last week of "Off Season".  This week is Death By...

25 minute run.  Work in a 7 minute tempo during your run.

75 Pushups
75 Squats
75 Situps
Vary your pushups, squats, and situps.

"DEATH BY..." WALL BALLS!

With a continously running clock perform:

5 Wall Ball in the first 1 min
6 Wall Balls in the second 1 min
7 Wall Balls in the third 1 min

Continuing this for as long as you are able.

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.