jeff@316.fitness

2020-07-06

July 6, 2020 admin
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Running Workouts

Make sure you are doing a good solid warm up before you get going into the running workouts. You will feel so much better! This is a great source to use and we have used these warm-ups in class.
Stretching
Speed Work
 *Warm up with an 800 meter start slow progressively pick up the pace
EMOM 4 for 32 minutes
Run a 400 (This should be pushing it try to aim for 5K PR pace)
Midline
1 mile (moderate pace)
Rest 5 minutes
1200 meters (slightly faster)
Rest 4 minutes
800 meters (slightly faster)
Rest 3 Minutes
400 meters (slightly faster)
Rest 2 minutes
200 meters (all out)
Long Run
EZ pace this should be comfortable…Fun! Make sure to start EARLY or LATER in the evening. Make a goal for yourself. Post about it and tag Wichita Fitness Academy!
Workouts

Monday

                5 x 50’ Suitcase Carry Walking Lunge (make this challenging)

                   **10 pallof press each direction in between each set

               

Intervals Conditioning:

Every 8 mins x 3

                In 6 mins:

   800m run

                   AMRAP:

                     8 pullups

                    8 pushups

                     16 situps

 

Tuesday

Power Snatch

                4×3 Increase if reps are perfect

 

                5:00 Tabata

                     Alternating between curls and presses

 

              Conditioning:

               4 Rounds

   15 DB Snatch

   15 burpees over DB

                   

Wednesday

Strength:

3 x 3-6 slow negative HSPU

3 x 10 SA KB Press (each arm)

 

Conditioning:

12 min AMRAP

                   12 DB Box Step Overs

                   50 DU

               

Thursday

Bench / DL (Pick weaker mvmt for you)

  Bench

       5×3 @ 75% of 3rm

  DL:

       5×5 @ 50×1 (5 sec negative, 0 sec pause, explode up, 1 sec pause at top)

 

Conditioning:

                4 rounds

                  10 HPC

                  2 Wall Walks

                  10 T2B

                  2 Wall Walks

 

Friday

Power Clean + 2 Jerk

Work to a challenging heavy single

 

              Conditioning:

                125 WB

                **Every break 10 burpees