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.

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

Weekend 7/12-7/14/13

Friday
Rest and hydrate

Saturday
Group run 7AM.  6-9 miles...AKA Starbucks run.  Bring a couple dollars for a coffee.

Sunday
Too Hot Too Handle 15K.  For all those running...beat the heat!

Here is a picture of the gym damage from yesterday's storm.

Thursday 7/11/13

Ohh Thank Heaven
4 Rounds For Time
800 m run
7 Inchworms w/ push ups
11e One Arm Thruster (35/20)
13 Burpees
400 m run

*Rest 60 seconds between rounds.  *Subtract 3 minutes off total time.

REMEMBER TO GET YOUR FREE SLURPEE TODAY!

Tuesday 7/9/13

Speed and Tempo
1600 Down
1600 m
1200 m
800 m
400 m
200 m
*Run at race pace for 1600 and progressively faster for each run. Example: 1600@2:30/400, 1200@2:20/400, 800@2:10/400, 400@2:00, 200@50 sec.
*Rest 1-2 minutes between each run.

Strength and Endurance
6 Rounds
8 Thrusters (115/65)
8 Pull Ups
Rest 90 seconds between rounds.

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.

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

Weekend 7/5-7/7/13

Friday
Rest, stretch, foam roll

Saturday
1 mile EZ warm up
60 minute time trial or 7 miles
1 mile EZ cool down

Sunday
30-45 minute EZ run

July 4, 2013

Lumberjack 20
20 deadlift
400
20 kb swings
400
20 oh squats
400
20 burpees
400
20 pull ups
400
20 box jumps
400
20 squat cleans
400

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

Tuesday 7/2/13

Warm Up
800 m run
25 Dive Bomber Push Ups

Speed Training
10 X 300 @ 5K or faster pace/100 walk ez run.  Perform 10 burpees between runs.

Monday 7/1/13

Social run at 7pm

Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat

Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )

EZ 20-30 minutes run