Monday 10/14/14

Post-Marathon Day...Easy Recovery Run
20-30 minute run/walk, body weight exercises, and stretch.
See Race Prep Guidelines for more info.

Balance
Woodchopper
Twist Punch
Hip Lean
Tabata Hot Cross (switch foot each time)

Strength and Endurance
3 Rounds
10 Deadlift
10 Clean
10 Push Press
Use same weight for each exercise.  Do not let go of bar until all 30 reps are completed.  Increase weight for second and third rounds if needed.

12 Minute AMRAP
10 KB Swings
5e One Arm Snatch

Wednesday 7/3/13

Strength
6 Sets
8 Push Press
8 Jump Lunge (4 each side)

Strength and Endurance
4 Rounds
15 Kettlebell Swings
15 Box Jump
200 meter run
15 Burpee
15 Wall Ball

15-20 minute walk/run

Monday 5/20/13

100 total bicycle kicks
20 physioball YTA

20 minute max
20 wall balls
10 pull ups
20 wall balls
15 box jumps
20 wall balls
20 decline push ups
20 wall balls
25 kb swings
20 wall balls

20 minute EZ run

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