2020-09-28
Teas and Shakes will be available on Tues and Thursday this week! Sign up at the gym or you can text Justin 200-3848 your order!
Run #1
4×400 at Mile Pace
Recover with an EZ 200 Meter in between
Run #2
800m at Mile Pace
30 second Recovery
400m Slightly quicker
15 second recovery
600m Mile Pace
1 min recovery
400m Slightly quicker
Run #3
EZ 60-75 Min Run
Ideas for the long runs
*Get a group of friends together
*Run to a destination
*Listen to a podcast
*Get out and enjoy the fall weather!
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Workouts
Monday
Strength
Work to heavy single Bench
14min AMRAP
500m Row
8 FS
8 S2OH
Tuesday
Strength
Back Squat
4×4 @ 75%
2×8 @ 60%
Every 2min for 10min
4 Devil’s Press
12 T2B
Wednesday
Strength
Push Jerk
5×2
Add weight each set
4Rds
15 Thrusters
15 Bar facing burpees
400M Run
Thursday
Strength
FS 4×5 @ 65-70% (should be lighter day than Tues)
w/ Partner
50Du’s (each)
300 air squats
50Du’s (each)
200 Push-ups
50 Du’s (each)
100 pull-ups
Friday
Strength
DL
5×5
Add weight each set
20min EMOM alt.
8 DL
6 Bench
4 Squat Clean
10/12 Calories on Bike