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

Saturday Morning Run

We will have a Saturday morning run 730AM from the gym. The run will be a minimum of 3 miles. There will also be a 915AM info session to go over the new programming for 2014.  Hope to see you there and dress warm! 2014 FRC Brochure

Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Wednesday 12/18/13

5 EZ

Balance
Box Jumps 3 X 10
Straight
1/2 Turn
180 Turn
Single Leg
Alternating Bench Fly

Tuesday 12/17/13

5 Mile Feel

Core
3 X 10
Plank
Side Plank
Bridge
Bird Dog
T Plank

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

Tuesday 12/3/13

1600 Down
All runs should be at race pace.
1600 m
1200 m
800 m
400 m
Rest 60 seconds to half your run time between runs.

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

Wednesday 11/28/13

20 minute EZ run/walk

2 X 12 (Bench 6-30")
Straight
Half turn
Single Leg 10e
Alternating Arm Bench Flyes
Body Lift

5 X 10 Clean/Jerk
Increase weight each set  

Tuesday 11/26/13

TRACK
5 X 1000

10 push ups and squats between runs.

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

Thursday 11/21/13

Core Balance
3 X 5
Physioball Complex

Strength and Stamina
3 X 8e
T-Push Up

12-9-6-3
200m run
Hi-Lo Planks each side
Ascending Inchworms w/ Push Up and Push Press
Burpee
800m run
rest 60 seconds between sets

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