2020-04-27

Hope you got some of the running workouts in last week. Let’s keep it going this week! Mix these in whenever you can throughout the week. The weather is getting nicer so take advantage

Running
Workout 1
10 Rounds
30 Seconds Fast
60 Second Recover Jog
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Day 2
3×800
Getting Faster Each Round
2 min rest in between rounds
**If you feel good then add a 4th or 5th round
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Day 3
EZ Run Comfy Pace go 800 meters further or 5-10 min longer than last week.
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Mon
Every 2min x 7min
8 Burpee Sprint
2 snatch (increasing)
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Every 5min x 4 Rounds
400m Run
20 Alt DB Hang Snatch
10 DB Hang Squat Clean (1 dumbbell)
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Tues
2 Rounds
50 Push Jerk
25 T2B
**EMOM stop and complete 4 burpees. Start with 4 burpees as well
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Wed
Every 90 sec for 8 Rounds
1 Power Clean + 3 Front Squat + 1 Jerk (increasing every 2 Rounds)
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12min AMRAP
8 Wall Ball
8 KB Swing
30 DU
**Add 2 reps to the WB and KBS every round
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3 Rounds
40sec Plank on Hands
Rest 20sec
40sec Weighted Situp
Rest 20 sec
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Thurs
Make sure to get outside! Do one of the 3 running workouts listed. Drive by and honk to wish Raelyn a happy 5th birthday 🙂
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Fri
Every 3min x 6 Rounds
6 Bench (increasing)
6 Snatch Grip Deadlift
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10min AMRAP
5 Burpee Pullup
10 DB Lunges (L+R=2)
20 Situps
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Rest 3min
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10min AMRAP
5 SDLHP
10 Box Step Up (L+R=2)
20 Hand release pushup