Monday 11/4/13

Social 30 minutes EZ plus TABATA Push Ups

Core 
3 Rounds  15 reps
Knee 2 Elbow
YTA
V Twist

Strength and Endurance
3 X 15
Deadlift
Pull Up

2 Rounds...rest 2 min. between rounds
20 Push Press
20 Burpee over Barbell Jumps
20 Push Press

EZ 15-20 minute run

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 9/11/13

Balance
Bench Jumps 2 X 12
Straight
Single Leg
Quick Feet 2 X 50 sec.
Bench Flye
Body Lift

Strength and Endurance
Push Press/Jerk 5X10
increase weight with each set

Rest 5 minutes

5 minute AMRAP
3 Burpees
5 Push Ups
7 Squats

Run/Walk
15 minutes

Monday 8/12/13

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength
3 X 8
Deadlift
Pull Up

Cardio Strength
2 Rounds for time
20 Push Press
Walk 20 meters w/ barbell
20 Burpees over Barbell
Walk 20 meters w/ barbell

20-30 minute EZ run

Wednesday 7/24/13

Strength and Endurance
AMRAP 12 Minutes
5 Push Press (95/65)
10 Deadlift (95/65)
15 Box Jumps (24/18)

Strength
3 rounds 10 reps  (increase weight each set)
Snatch (75/45)
Burpee
Rest 60 seconds

EZ run/walk 15 minutes
If using a treadmill walk on a 4-8 percent incline.

Wednesday 7/10/13

##35 Minute Time Limit##
*Must complete one move before beginning next.
*Use 75/45 for all movements.  Modify weight if necessary.
50 Back Squats
45 Power Cleans (start from ground)
40 Front Squats
35 Power Snatch
30 Reverse Lunges (15e)
25 Sumo Deadlift High Pulls
20 Push Press
15 Hang Cleans
10 Hang Snatch
05 Overhead Squat

10-15 minute ez run.

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

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

Monday 5/13/13

Core
50 sit ups
30 YTA
10 Physioball roll outs

Strength and Conditioning
4 Rounds for time
25 Wall Balls 20/14
15 Box Jumps 20/18
7 Push Press 95/65
100 m run

20-30 minute EZ run as time permits

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll