2020-06-15

Running Workouts: you should be doing these every week or at least as many as you can. You can do them on a “rest” day – it won’t kill you

#1 Speed Work
7 Sets – 75 seconds FAST, 75 seconds EZ, 75 seconds walk
*No rest in between sets

#2 Midline Stamina
5×800 – Only 30 seconds of rest between the 800’s
The goal of this workout is to get progressively faster. Don’t come out of the gate too hot!

#3 Endurance – Keep adding those miles! Let’s try to aim for a 5 mile run, if you have been doing this for awhile.
*Run the first 3.5 miles at an EZ pace
*Run the last 1.5 miles at a tempo pace (aim for a race goal time ie if you want to run a race with an 8:30 minute pace try to take the 1.5 miles at that tempo).
——————————————–

Class Workouts

Monday
BS: 3×8 all same weight
FS: 3×4 same weight as BS
*Add weight from last week
——
Conditioning:
Every 5 mins x 4 rounds
In 3 mins
200m run
10 hang power clean
5 Front squat
ME HR pushups in remaining time
——————————————–

Tuesday
EMOM 10
10 WB (heavy or to higher target or maybe 5min of each)
Rest 4 min
EMOM 10
4-10 pull-ups (pick a challenging number to maintain)
Rest 4 min
EMOM 10
:20-:40 HS hold.
Rest 4 min
EMOM 10
10 heavy Russian KB swings
——————————————–

Wednesday
6×2 (Snatch + 3OHS) – Increase if reps are perfect
——
Conditioning:
12 min AMRAP
10 T2B
10 Box step overs w/1 DB
10 push press
*add 1 rep to each movement every round
——————————————–

Thursday
Press / DL (Pick weaker mvmt for you)
Press:
5×4 @80% of 3rm
DL:
5×8 at challenging weight
Add weight from last week.
——
Conditioning:
Jackie
1000m row
50 thrusters (45/35)
30 pull-ups
——————————————-

Friday
Clean + Hang clean + Jerk
Work to a challenging heavy single
——
Conditioning:
For time:
100 burpees
100 power snatch (light)
200 jumping lunges
*breakup however you want