2020-09-21
Here’s the running for the week! Justin and I will be doing Shakes and Teas this Thursday!
Workout #1
EMOM 2 for 10 minutes
200m HARD pace
EZ Jog for 5 minutes
EMOM 2 for 10 minutes
200m HARD pace
Workout #2
Hill Repeats
Warm up with an EZ 1 mile and then pick up the pace to a moderate pace for the next mile
THEN
8×1 Hill repeats (Push hard up the hill then walk back down)
Workout #3
60-75 minutes EZ run
**October and November are prime running months! There are several races popping up that will be happening that will allow runners to stay safe!
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Monday
20 min to find a heavy squat clean
Rest 5 min
8 min AMRAP
4 Thrusters
8 T2B
32 Du’s
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Tuesday
Push jerk- heavy single
15 min AMRAP
20 calorie Row
15 Wall balls
10 Burpees
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Wednesday
BS-Heavy Single
Partner workout
800 m Run together
60 Dead Lift
400 m Run together
50 Power Clean
200 m Run together
40 Power Snatch
100 m Run together
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Thursday
Front Squat- heavy single
Every 90 sec for 10 min work to heavy squat snatch
Rest 3:00
10 min AMRAP
15 OHS
10 Burpee Pull-ups
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Friday
Bench or DL
5×1 @ 85-90%
Every 4min for 5RDs
20/15 Bike Calories
Sprints!
*As fast as possible