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

Monday 8/5/13

Balance
2X8
Woodchopper
Flye
Twist/Punch
Run

Strength
Thrusters
Pullups
Rest 60 seconds between sets

Strength and Endurance
50-40-30-20-10 For Time
Goblet Squat (35/20)
Sit Ups

Thursday 7/25/13

Balance
2 X 10
Single Leg Toe Touch
Single Leg Twist Punch

Gym of Misfit Exercises
4 Rounds
One minute each station
1. Jump Rope
2. Tire Flip
3. Sledgehammer (switch sides with each hit)
4. Reverse Lunges (Jump Lunge)
5. Bicycle Kick w/ deflated ball
Run 800 when done with all 5 exercises.

When done with 800, begin next set on the minute with jump rope or first available station.

Thursday 5/8/13

One Leg Balance Exercises
2 X 8-10 each leg
Woodchopper
Twist Punch
Flye
Run
Watch Youtube video for more info.

Interval Strength and Endurance
5 rounds or 25 minutes max.
800
10-15 push ups
10-15 squats
Determine number of push ups and squats before you begin.