Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run

Weekend 6/7-6/9/13

Friday
Off, rest, stretch

Saturday
1 ez, 40 minute time trial, 1 ez
Time trial is as fast as possible.

Sunday
30-45 minute ez

Wounded Warrior Half runners have a great run!

Thursday 6/6/13

Single Leg Balance Complex
2 X 10

Interval Strength and Endurance
Marathon Mile
1 mile
26 Push Ups
26 total Ski Abs
1 mile
26 In/Outs
26 Power Squats
1 mile
26 Burpees

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

Tuesday 6/4/13

Track Day
6X800
15 push ups and squats between runs.

Monday 6/3/13

Social run and 5K training 7pm at the gym.

Jump Rope 500 or work on single leg and double unders

5X10
Knee to Elbow

For Time
21-15-9
Thrusrers (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)

EZ 20-30 min run

Weekend 5/31-6/2

Friday
Rest, stretch and foam roll. 
Frisco Relay for Life at Lone Star High School 6p-6a

Saturday
Group run.  7 miles.

Sunday
30 ez

Thursday 5/30/13

You have two options going into the weekend and Relay for Life.

Option 1: 30 min easy and stretch

Option 2: 2 mile run for time, pushups in 2 min, situps in 2 min, burpees in 2 min, squats in 2 min.

Rest 2 min between exercises.

Passing score for choosing option 2...under 22 min run, pushups>30, situps>45, burpees>15, squats>50

Wednesday 5/29/13

15 minute EZ run

Strength
4X5
Deadlift
Clean
Snatch
Start light and add weight on each set. 
Balance
15 Rounds
Physioball Complex

Tuesday 5/28/13

30 minutes easy.
Work on stretching, foam roll, and hips.

Weekend 5/24-5/27/13

This weekend goes through Monday, Memorial Day and here are the details.

Friday Off Day
Stretch, foam roll and rest.

Saturday
2 easy, 2 race pace, 2 easy
There will be a 20 minute workout on the board after the run.

Sunday
30-45 minute easy run.

Monday...Memorial Day
There will be no social run in the evening since there are plenty of races in the morning.  North Frisco CrossFit will have a 10AM Hero WOD...MURPH!  and all are welcome.

Thursday 5/23/13

Jumprope 500
2 X 10 each leg...One leg ball slam (20/14)

For Time...35 min max
800
8 Inchworms (Use 3-10#)
800
16 Plyo Push Ups
16 Power Squats
800
24 Plank Jacks
24 Hi/Lo Planks
800
32 Burpees
32 High Knee Explosions

Wednesday 5/22/13

5 X 10 each side Floor Wipers
Youtube Floor Wiper for exercise 

4 Rounds
24 Jump Lunges or Back Lunge
24 Sit Ups
24 Thrusters (45/35 barbells)

15 minutes EZ run or walk

Tuesday 5/21/13

1 X 800, 700, 600, 500, 400
2 X 800

15 push ups and squats between decending runs.  Vary exercises.

All runs should be faster than race pace by 5-15 seconds.
Example...8:00 minute mile is 2:00 per 400 meters.  Track 400 run should be 1:45-1:55.  That's 26-29 seconds every 100 meters.