Tuesday 1/7/14

Track
40 minutes for distance

10 minute run
5 Burpees
10 Push Ups
15 Squats
Repeat

Monday 1/6/14

New Season.  Social Run Tonight @ 7PM

30 Minutes EZ

Balance 2 X 10
Single Leg Woodchopper
Hot Cross
Balance Reach

Strength and Endurance
Tabata Push Ups

Monday 12/2/13

Balance
2 X 10
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
5 X 10
Push Up/Squat

EZ 30 minute run

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

Wednesday 11/20/13

Balance
2 X 10 Box Jumps
Straight
1/4 or 1/2 Turn
Single Leg 10e

Strength and Stamina
3 X 8
Sumo Deadlift High Pulls

21-21-15-9
Wall Ball
Push Up
KB Swings

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

Thursday 11/7/13

Core
2 X 10 Physioball
In/Out
Plank Single Leg Side2Side
Hamstring Curl
Bridge Single Leg Side2Side

Strength and Endurance
20 Min Max
800M
20 Squat
20 Push Up
800M
20 Squat Jumps
5e Hi/Lo Plank
800M
10e Jump Lunge
10 Close Grip Push Up
800M

Thursday 10/31/13

Happy Halloween!

4 X 10e
Transverse Plane Lunge

For Time
50 Squat
1 Mile
40 Sit Up
1 Mile
30 Push Up
1 Mile
20 Burpee
1 Mile

Wednesday 10/9/13

Balance
Box Jumps 2X10
Straight
Half Turn

Strength and Endurance
Snatch 3X8

800m
50 Pull Ups
100 Push Ups
150 Squats
800m

Thursday 10/3/13

Balance
3X12e
Transverse Plane Lunges
Perform these after each run.

Run
3X1 mile race pace

Strength
5 Rounds for time.
20 Pushups/20 Squats

Monday 9/23/13

Balance
2 X 12
Woodchopper
Flyes 
Twist/Punch 
Run 
Hip Lean

Strength and Endurance
3 X 10
Thruster
Push Up

For Time  
30 Clean and Jerk

EZ 15-30 minute run

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 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

Thursday 9/5/13

Core
3 X 10e
Transverse Lunge

Strength and Endurance
5 X 20
Push Ups
Squats

Run
3 X 1M @ Race Pace

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

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

Wednesday 8/7/13

Balance 2 X 10
Box Jumps (24/18)
Straight
Single Leg
Quick feet (30 seconds)
Alternating Arm Bench Flyes

Strength 5X 10
Sumo Deadlift High Pulls

Strength and Endurance
27-21-15-9
Wall Ball
Push Up
KB Swings

Thursday 7/18/13

Balance/Core
10 Ball Walk Out Complex

Strength and Endurance
1 mile run
10 Burpee
20 Box Jump
800 m
30 Sit Up
40 Squat
50 Push Up
1 mile run

Wednesday 7/17/13

Balance
2 X 8 use heaviest # possible for 3 sets
Single Leg Split Squat w/ Bicep Curl
-Curl in down position.
Single Leg Toe Touch w/ Push Press
-Touch ground with weights, return to standing position and press.

Strength
10 minute max
3 X 10 increase # each set
Floor Wiper

Strength and Endurance
EMOM for 15 minutes
3 Push Ups
6 Kettlebell Swings
9 Squats

*If unable to perform all movements with in one minute, rest that minute and join back in on the next minute.

Run/walk 10-15 minutes.

Tuesday 7/16/13

6 X 800

Rain Workout
4 Rounds
800
10 box jumps
10 push ups
10 one arm snatch
10 burpee

Use treadmill.  Partner up and the athlete performing exercises dictates time on treadmill.