2020-08-31
Shakes/Tea menu posted below – New September flavors!
Running Workouts
Test Week (September Week 1)
#1 Mile Test
* Warm Up
800 Meter Jog
3×150 meter stride out and then walk Back
1 Mile Test
#2 Pace Predictor 4×800
*This helps you gauge your speed without worrying about pacing yourself over a longer distance
Warm up
800 Meters- Progressively getting faster every 90 seconds
4×800
Run at a comfortably hard pace
Rest 5 minutes in between (Adjust accordingly)
*Take the average pace of your 800’s to find your 5K goal pace
#3 5K Time Trial
*Make sure you do a good 10 minute stretch/walk jog warm up
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Workouts
Monday
Tempo *3231 BS
3×8 @40%
Front Squat
3×3 @ 75%
5RDS
5 Power Clean & Jerks (heavy weight)
20 Calorie row
Tuesday
Strict Press
5×3 @ 80%
2×10 @ 60%
Between sets of press do 3-5 neg pull-ups
Every 2.5 minutes for 6RDS
30 DU’s
15 KBS
5 Burpee pull-ups/3 Burpee MU’s
Wednesday
Tempo *3231 FS
3×5 @ 40%
Back Squat
3×3 @ 65%
10 min AMRAP
1,2,3,4….
Front Squat (light weight)
Push Press
Box jumps
Thursday
4 sets
2 Push Press + 2 Push Jerk
*between sets do 5-10 neg push-ups
15-12-9-6-3
Bike Calories
Power Snatch
T2B
Friday
Bench or DL
5×8 @ 65-70%
20min AMRAP
400M Run
20 DB SN (10 each arm)
20 SA DB OH walking lunge
20 Sit-ups
