Monday 11/25/13

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

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

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

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

Monday 8/26/13

Social run at 7pm FRC gym.

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
3x8
Thruster
Push Up

50-40-30-20-10
Goblet Squat (25/15)
Double Under

15-30 minute EZ run

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

Monday 7/28/13

Social run 700PM @ the gym.

Balance
2X10
Woodchopper
Flyes
Twist Punch
Run

Strength
3X8
Clean
Pull Up
Rest 60 seconds.

Strength and Endurance
50-40-30-20-10 rep rounds for time of
Double Unders
Sit Ups

15-30 minutes EZ run.

Monday 7/15/13

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

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run

Thursday 5/2/13

Warm Up
800m
Dynamic stretch

10 of each...pushup, situp, pullup, burpee

 

Strength and Endurance
As many reps in 10 mins as you can of:

Deadlift 135/95 lbs
20 secs Work-Rest 10 secs
Decline Push-up (feet on box 24/18)
20 secs Work-Rest 10 secs

No rest..go straight into run

1600m run
25 Situps
25 Squats
No rest..go run

1600m run
25 Thrusters (25/15)
25 Double Unders (100 Jump Rope)

No rest..go run

 

800m

Now rest...

Monday 3/25/13

5K
10 X 2 min walk/1 min run

Half
30 minutes EZ run/walk if you ran this weekend

Do if you did not race this weekend...
Strength
3 X 10e Overhead walking Lunges

Interval Strength
12 minute AMRAP
100 Wall Ball 20#/14#
500 Jump Rope or 50 Double Unders
Max Pull Ups