2020-08-03

WEEK 1 AUGUST RUNNING PROGRAMMING

Speed

1 Mile EZ Walk/Jog/Run

8 Rounds Distance

200 Meters Fast/ 200 Meters Recover

OR

8 Rounds

1 minute Fast/2 minute recover

Midline

1 mile Moderate Tempo (It should be uncomfortable)

5 minute walk/recover

1200 Moderate Tempo

4 minute walk/recover

800 Moderate Tempo

3 minute walk/recover

800 Moderate Tempo/ directly into a 400 Meter EZ jog

Distance

*This is to add endurance to your engine. You HAVE to go slow to gain speed.

Beginning Runners- Aim to go 30 minutes EZ

Intermediate- Aim to go 45-60 minutes EZ

Advance- Aim to go 60-80 minutes EZ

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WODS

MONDAY, AUGUST 3rd

STRENGTH

0-20

3 Rounds Alternating Between Movements/REST 2 Minutes Between Rounds

1. 6-8 Strict Pull ups (*Use Scaling option if you cannot do 6 unbroken)

2. 8 reps R Leg Rear-Foot Elevated Split Squat Immediately followed by R Leg Jumping Split Squat  REPEAT For the Left Side

ABS

25-35

2 Rounds

Tabata Style 20 on/10 off

1.Mountain Climbers

2.Hollow Hold

3.Plank Hold

4.Superman’s

5.Bent Knee Windshield Wipers

CONDITIONING

40-END

5 Round SPRINT

20 DU’s

15 Hang Power Snatch (Light)

20 DU’s

Rest 30 Seconds after each round

TUESDAY, AUGUST 4TH

Strength

EMOM x 8

Alternate each movement/per minute

1. 4 Devils Press

2. 10 DB Floor Press

EMOM x 8

Alternate each movement/per minutes

1. 8 per Arm DB Bent over Row

2. 8 per arm hang power clean

EMOM x 8

1. 10 DB Curls

2. 10 DB Tricep Extension

ABS

9 Minute AMRAP

10 Burpees

10 Sit ups

10 Walking Planks

10 Reach Thrus (5 each side)

10 Seated Single Leg Lifts (5 each side)

CONDITIONING

Climb as High as Possible in 10 Minutes

10/7 Cal Row… Lateral Burpees over the rower 5..10..15 (Continue to add 5 each round).

WEDNESDAY, AUGUST 5TH

10 Rounds

Run 200m / Row 250 (alternate)

10/7 bike cals

10 Russian swings / 10 slam ball (alternate)

Rest 1min after each round

AB CASHOUT

Tabata

V-Up

Hollow hold

Crunch

Superman

THURSDAY, AUGUST 6TH

Strength

5 Rounds for quality working at a moderately heavy weight

1 Power Clean

2 High Box Jump (step down)

3 Squat Cleans

4 Broad Jumps

Rest 2 minutes in between

ABS

3 Rounds of each Complete each round before moving on to the next

30 on/:15 off

– Russian Twists

– Weighted Sit ups

– Crossbody Mountain Climbers

CONDITIONING

4 Rounds

400 Meter Run

10 Single Arm DB Push Press Left Arm

10 Single Arm DB Push Press Right Arm

15 Push ups

FRIDAY, AUGUST 7TH

Strength

Warm-up

Stay well shy of hard effort… Build to a moderate weight

Snatch Balance – 3×3

Snatch Pulls – 3×3

Full Snatch – Reps 5-4-3-2-1 (increasing weight to about 85-90% of max)

***Full reset at bottom of each rep

Rest as needed between sets

ABS

2 Rounds

20 Bicycle crunches

4 Turkish Get ups

20 Lying leg raises

4 Turkish get ups

Conditioning

Fran with a Fan

21-15-9

Cals

Thrusters

Pull Ups