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

Weekend 6/28-6/30/13

Friday
Rest and stretch

Saturday
9-10 mile...2 ez, 3 race pace, 2 tempo, 3 ez.
On your tempo make the second mile faster than your first.

Sunday
Trail run at Erwin Park 7am or 30-45 min ez.

Thursday 6/27/13

Warm Up
800
Dynamic Stretch
10 of each
Push Up
Squat
Burpee

Core
Tabata Elevated Bird Dog K2E (4 each side)

Strength and Endurance
1600m
10 Inchworms w/ Push Up 1-10
1200m
20 Box Jumps
800m
30 Crab Toe Touch (15 each side)
400m
40 Burpees
200m

Wednesday 6/26/13

Core
3 X 10 each side Hi/Lo Plank

Strength and Endurance
USE HEAVY DUMBBELLS for each exercise
26 total  One Leg Deadlift w/ Curl and Press
52 total One Arm Snatch
104 total T Planks
208 total Walking Overhead Lunges (use a plate)

15 minute EZ run/walk

Tuesday 6/25/13

Core
5 X 10 total Floor Wipers (135/75)

Hips
5 X 10 Physioball Hip Hike

30 minute EZ run

Monday 6/24/13

Core/Balance
Jump Rope 500
3 X 5 Get Ups each arm (20/10)

Strength and Endurance
6 Rounds
8 High Pull (75/45)
8 High Clean/Jerk (75/45)
8 Barbell Push Ups

30 min EZ run

Weekend 6/21-6/23/13

Friday
Rest, stretch, foam roll

Saturday
Let's find our pace today...
1 ez warm up
2 X 5K @ 15K race pace with 5 minute rest between runs. 
1 ez cool down

Sunday
30-45 minute recovery run.  Perform 5 X 1:00 pick ups during run.

Thursday 6/20/13

HILLS!
3-4 Sets
Run 45 seconds...rest 45 seconds...perform 3 burpees, 5 squats, and 7 in/outs during 45 second rest time. Repeat for 1/2 mile.  EZ run down.

Wednesday 6/19/13

Single Arm Snatch 3 X 10

Burpee Ladder
5-10-15-20-25-20-15-10-5
Between each set perform 10 total walking OH lunges (45/25)

15 minute ez run or walk

Tuesday 6/18/13

5x600 15K pace
5x200 10K pace / 200 ez

10-15 push up and squat between runs

Monday 6/17/13

Physioball Complex
8 rounds

Strength and Endurance
For time
25 Knee 2 Elbow or Toe 2 Bar
50 Physioball In/Out
75 Wall Ball (20/14)
100 Push Ups

30 minute EZ run

Weekend 6/14-6/16

Friday
Off and rest

Saturday
2 ez
4 miles race pace or tempo if you feel frisky
1 ez

Sunday
30-40 min ez or do Dad things...yes ladies do what dad wants.

Thursday 6/13/13

Warm Up

50 KB or DB swings (35/20)
45 Push Ups
400 meter run
35 YTA
30 Squats
25 Burpees
200 meter run
15 Pull Ups
10 Lunges each leg
5 Manmakers
1 mile run

Modify exercises when necessary.

Cool Down

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run