FRC WAG 3/3-3/8

Week At A Glance
Monday...30-40 minutes EZ...Tabata Burpees
Tuesday...6-10 X 800 @ RP..rest 1/2 run time from Hunt MS
Wednesday...Social from FRCo store 6PM
Thursday...Social from FRCo store 530AM
Saturday...12 mile EZ from FRC gym 700AM and social 830AM

Extra Workouts:
Wednesday...15 min. EZ run or walk and Core Exercises
For Time
20 Ball Walk Out Complex
40 OH Squats
80 Push Ups
Thursday...Jump Rope 500
5 Rounds for Time
100 JR (30 reg/20 rt/20 lt/30 reg)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 m run

Wednesday Social Runs

Join us for either a 6a or 6p social run from the Frisco Running Company store. 30-35 minute run and good company to start or finish your day.

Monday Social Run

Our social run will be from the Frisco Running Company at 7pm.  Address: 9359 Legacy Dr Ste 300a Frisco, Texas 75033

Hope to see you there!

The Shops of Starwood Social Run

3-5 mile run.  No runner left behind.

Wednesday Night Social

600pm from the Shops of Starwood. 630pm from Run On Frisco. 
Hope to see you tonight.

Monday 1/27/14

Social run 7pm...3-4 miles EZ
Stretch and foam roll

This is a rest week...until Thursday.

Wednesday Socials

6am at the gym
6pm at The Shops of Starwood

Check the calendar for more workout times.

Monday 1/20/14

Social run 7pm.

Tabata squats

Congrats to all Houston Marathon runners.  What's next?

Monday 1/13/14

Social run 700pm

30-45 minute EZ

Tabata Sit Ups and Jump Lunges

Wednesday 1/8/13

Two social runs...AM and PM.
600AM...FRC gym
600PM...Shops of Starwood

And if just want to workout.
Physioball Complex 10 Rounds

Tabata interval
Sit Up
Push Up
Box Jump
Perform all 3 exercises in order for 8 rounds. 

Monday 12/16/13

I think everyone took a week off from the ice and White Rock being canceled.  I know my miles were shorter and other strength workouts were non existent.  Factor in lots of bad eating and 5 more pounds show up on the scale.  Back to work.

Social Run 7pm @ the gym.

Strength and Endurance
***35 Minute Max***
Use 75/45 for all exercises.
50 Back Squats
40 Push Press
30 Front Squats
20 Snatches
10 Thrusters
05 Overhead Squats
10 Hands Off Push Ups
10 Burpees
10 Plyo Push Ups
10 Close Grip Push Ups
10 Clapping Push Ups

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

Monday 7/15/13

Social Run 7PM.  30 minute EZ run.

Hip Complex w/ Physioball
3 X 8
Hip Hike
Ball Transfer
YTA
Runners Pose (hold 3 X 10 count)

Strength and Endurance
50-40-30-20-10
Sit Ups
Double Unders ( X by 4 if singles)
Mountain Climbers
Squats

30 minute EZ run

Monday 7/8/13

700PM Social Run 30 minutes

Core
3 Rounds
10 Toe 2 Bar
10 YTA

Strength and Endurance
Tabata Day (8 rounds 20 on/10 off)
20 meter shuttle run
Push Up
High Knee Explosions
Mountain Climbers (total/2)
*1 minute rest between exercises.
*Count total reps for score.

20-30 minute ez run

Monday 3/4/13

5K
W5/R15/W5

Half
35-40 minute EZ

Ultra
35-40 minute EZ or OFF
125 pushups and squats
Complex C - find in The Lab section of Workouts