Social run 7pm...3-4 miles EZ
Stretch and foam roll
This is a rest week...until Thursday.
Jan 26, 2014
Jan 23, 2014
Thursday 1/23/14
Yoga 7pm at the gym.
Interval Workout
1.5M run
40 Power Squats
30 Physioball Passes
20 Push Press
10 Physiovall Rollouts
1.5M run
Jan 21, 2014
Wednesday Socials
6am at the gym
6pm at The Shops of Starwood
Check the calendar for more workout times.
Tuesday 1/21/14
Track
3-5 X 1000
10 Push Ups and Squats between runs
Keep runs 5-10 seconds of each other.
Jan 19, 2014
Jan 16, 2014
Thursday 1/16/14
HILLS
3 X 60 second fast/30 seconds walk...EZ run down.
Try to use a half mile hill.
Treadmill do same and set the incline at 6-8 percent for 1/2 mile. 0 percent half mile easy.
Jan 14, 2014
Jan 13, 2014
Jan 10, 2014
Weekend 1/10-1/12/14
Friday
Off Day. Stretch. Work on hips/glutes/core w/ physioball and bands.
Saturday
3 mile benchmark. See run on website for route.
Ultra group will run an extra 1.5 miles after strength work...
5 rounds
5 thrusters/10 push ups
Sunday
30 minute EZ
Ultra... 1 hour run and strength
40 of each
Deadlift/floorwiper/pull up/snatch/box jump/push up
Jan 8, 2014
Jan 7, 2014
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.
Jan 6, 2014
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
30 Minutes EZ
Balance 2 X 10
Single Leg Woodchopper
Hot Cross
Balance Reach
Strength and Endurance
Tabata Push Ups
Jan 3, 2014
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
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