2020-7-20

Running Workouts
Speed
Straights and Curves
For this workout find a good track or if you can’t find a track you can do it with timed intervals.

Warm Up
1 Mile EZ Walk to Jog to Comfortable Pace

8×400
For this workout you will SPRINT the straight and walk the curves

OR
8×20 second sprint with a 1-2 minute recover walk in between

Threshold
4×1200 Meters at Race Pace with 3 minute recovery in between

ENDURANCE
You know the drill….SLOW EZ….get those miles underneath your feet

Don’t forget to give a shout out when you are logging those miles!

WORKOUTS

Monday

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

     **15 light goblet cyclist squats in between https://www.youtube.com/watch?v=AdfMPEDpUHI

Intervals Conditioning:

EMOM 5:

   10 Bar Facing Burpees (SPRINT THESE)

Rest 3 min

EMOM 5:

   5 Pullups

   10 pushups

   5 Pullups

Tuesday

Power Snatch

 Work to a heavy

7:00 Tabata

Alternating between curls and presses

Conditioning:

12 min AMRAP

   30 DU

   10 C&J

   1 Rope Climb

Wednesday

Strength:

4 x 3-6 slow negative HSPU

Abs:

2 min Tabata Flutter Kicks

3 min Tabata Hollow Rocks

2 min Tabata Flutter Kicks

Conditioning: 

For Time:

   5 Wall Walks

   15 T2B

   35 WB

   50 KBS

   35 WB

   15 T2B

   5 Wall Walks

Thursday

Bench / DL (Pick weaker mvmt for you)

Bench

 3×3 @ 90% of 3rm

DL:

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

Conditioning:

3 rounds for time

   400m Run

   15 Ring Dips

   15 Box Jump-Overs

Friday

Power Clean + FS + Jerk

  Work to a challenging heavy

Conditioning:

  100 Power Snatch (75/55)

    **Every break 25 situps