Tuesday 4/23/13

Balance
500 Jump Rope : 100 right only and 100 left only
4 X 10 Single leg bench squats

Endurance and Speed
5 X 1200 or 6 minute tempo
10 pushups and 10 squats between runs

Strength
5 X 4 Overhead Squat and/or Walking Lunge

Thursday 3/27/13

Warm Up
8 minute jump rope
Work on single leg, double unders, running
Dynamic and static stretch

Strength
Clean and Jerk (95/45)
1 X 8, 6, 4, 2, 1
Increase weight by 10# each set.

Interval Strength and Endurance
4 Rounds For Time:
800
15 Push Ups
20 KB Swings (35/20)
30 Squats

Cool Down
400 Walk/Run
Static Stretch

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