jeff@316.fitness

2020-07-27

July 27, 2020 admin
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Running Workouts

Speed

Hill/Stair Repeats
Find an awesome hill or a track with stairs
6-8 hard run up EZ jog or walk down
Endurance
1.5 mile race/push pace
5 minute rest/walk
1 mile race pace
5 minute rest/walk
800 meters hard
Long Run
Find a friend and set a goal and crush it
Beginner for Time
30 min EZ jog if you are outside look for focal points when you run and make a mental note of whew you can take “breaks”
Intermediate
45-50 minute
Try keeping your heart at a low pace. When you notice it climb slow it down!
Advanced
60-80 min
Pick a destination and go there!
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WODS

Monday

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

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

               

Intervals Conditioning:

EMOM 5:

   10 Bar Facing Burpees (SPRINT THESE)

  • Rest 2m

EMOM 4:

   50 DU’s

  • Rest 2m

EMOM 3:

   10 Bar Facing Burpees

 

Tuesday

Power Snatch

 Work to a heavy

 

7:00 Tabata

Alternating between curls and presses

 

Conditioning:

12 min AMRAP

  15 WB

  15 DB Snatch

  15 pullups

 

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:

  20 C&J

  40 Cal Bike

  20 C&J

 

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

 16 DB Box Step Overs

  16 HSPU

  16 T2B

  

Friday

Power Clean + 2 FS + Jerk

  Work to a challenging heavy

 

Conditioning:

12 rounds

  1 bear complex (155/105)

 100m run