Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Tuesday 12/17/13

5 Mile Feel

Core
3 X 10
Plank
Side Plank
Bridge
Bird Dog
T Plank

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

Monday 9/30/13

Core 3X12
Weighted Body Lift
Single Arm Bench Flyes

Jump Rope 500

Strength and Endurance
3X12
Squat/Forward Raise
Toe Touch/Overhead Press
SplitSquat/Bi Curl
T-Push Up

15-30 minutes EZ

Tuesday 9/10/13

Track
5 X 1000 @ 5K pace

800 warm up and cool down

Core 2 X 12
Plank
Side Plank
Bridge
Bird Dog
T Plank

Tuesday 8/20/13

Track at Hunt MS
800 warm up
300m
700m
1100m
700m
300m
walk 100m after each run
800 cool down

10-17 push ups  and squats between runs

Core 2X10
Plank
Side Plank with leg lift
Bridge
Bird Dog

Monday 8/19/13

Social run 700pm at the gym.

2 X 10
Knee 2 Elbow
Hanging run 10e
Double Cross
Single Cross 10e

Hang Clean 3 X 8

50/40/30/20/10
Double Under
Sit Ups

20-30 minutes EZ

Thursday 8/15/13

Core
Physioball 2 X 10
In/Out
Plank side2side
Hamstring Curl
Bridge side2side

Strength and Endurance
20 Minute AMRAP
10 Squats
10 Push Ups
10 Squat Jumps
5e Hi/Lo Plank
10 Jump Lunge
10 Close Grip Push Ups
100m run

1 Round equals 100 reps

Tuesday 8/13/13

Core
2 X 10
Plank
Side Plank
Bridge
Bird Dog

Speed
2 Sets
Rest/Walk half of run time
Run 4-3-2-1 minutes
Run for total distance.

Thursday 7/31/13

2X10 physioball
In/Out
Plank single leg side 2 side
Bridge hamstring curl
Bridge single leg side 2 side

Tabata 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
Rest 60 seconds between runs.

15-20 minutes EZ or 2 miles

Tuesday 7/29/13

2 X 10 (hold each for 3 seconds)
Plank
Side Plank
Bridge
Bird Dog (opposing arm and leg out)

800 warm up
Run @ 10K pace
300
700
1100
700
300
800 cool down

Walk 100m after run and perform 10 push ups and 10 squats. Rest 60-90 seconds.

Weekend 7/19-7/21/13 Group Run 6AM!

Friday
Rest, stretch, and foam roll.  Work on hip exercises...here are some videos.
HIP BRIDGE

More GLUTE EXERCISES AND STRETCHES

Saturday (GROUP RUN WILL MEET @ 6AM)
6-8 miles

Sunday
30-40 minutes EZ
Core Work
BICYCLE KICKS
PHYSIOBALL IN/OUTS
YTA move arms from a Y position-T-and A position.

Monday 7/8/13

700PM Social Run 30 minutes

Core
3 Rounds
10 Toe 2 Bar
10 YTA

Strength and Endurance
Tabata Day (8 rounds 20 on/10 off)
20 meter shuttle run
Push Up
High Knee Explosions
Mountain Climbers (total/2)
*1 minute rest between exercises.
*Count total reps for score.

20-30 minute ez run

Tuesday 6/11/13

5 X 1000 @ 10K pace
Run full 800 plus one time around the gym building.

10-20 burpees between runs.

100 bicycle kicks w/ deflated ball

Wednesday 6/5/13

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

Wednesday 5/22/13

5 X 10 each side Floor Wipers
Youtube Floor Wiper for exercise 

4 Rounds
24 Jump Lunges or Back Lunge
24 Sit Ups
24 Thrusters (45/35 barbells)

15 minutes EZ run or walk

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