Friday 7/28/17

Warm-up:
3 Rounds:
10 Jumping Squats
10 Push-ups
10 Pull-ups
20 Mountain Climbers

WORKOUT:
Three Rounds (1 Min. Per movement) with 1 Min. Rest between Rounds
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

POST WORKOUT:
400 Meter Recovery Run
30 Med Ball Sit-ups
30 Med Ball Roll Ins
30 Russian Twists with Med Ball

Wednesday 7/26/17

Warm-up:
Group Dynamic

WORKOUT:
Christmas in July!
This workout is like the song, 12 days of Christmas so you will start with the 100 meter run, then do 2 pistols, then 100 Meter run, etc.  Each round starts with a new movement
100 Meter Run
2 Pistols (1 each leg)
3 Box Jump Overs
4 Push-ups
5 KB Swings
6 Burpees
7 Sit-ups
8 Lunges (4 each leg)
9 Wall Balls
10 Pull-ups
11 Goblet Squats
12 Squat Thrust KB DL

Running Training Program for July 24-30

Tuesday, July 25: 5 miles

  1. start with 1-2 mi easy
  2. 4 x 800m at tempo with 1-3 min easy between each 800 (tempo = faster than usual, comfortably hard)
  3. easy finish to 5

Wednesday, July 26: 2 miles

  1. start with 1000m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1000m easy

Thursday, July 27: 6 miles

Saturday, July 29: 7 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Running Training Program for July 17-23

Tuesday, July 18: 2 miles

  1. start with 1000m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1000m easy

Wednesday, July 19: optional 3-5 mile moderate run if you don't do the endurance WOD

Thursday, July 20: 3 miles

Saturday, July 22: 5 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Running Training Program for July 10-16

Tuesday, July 11: 2 miles, moderate pace

Wednesday, July 12: optional 3-5 mile moderate run if you don't do the endurance WOD

Thursday, July 13: 3 miles, easy pace

Saturday, July 15: 5 miles, easy pace

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running!