Run
10 miles and a comfortable pace
Post times to comments
Weel 7, Day 4 - SC 2
Strength & Conditioning:
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Post times and Compare to Week 1, Day 4 to comments
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Post times and Compare to Week 1, Day 4 to comments
Week 7, Day 3 - LI 2
Run
3 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Post times and Compare to Week 1, Day 3 to comments
3 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Post times and Compare to Week 1, Day 3 to comments
Week 7, Day 2 - SC 1
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Post times and Compare results from Week 1, Day 2
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Post times and Compare results from Week 1, Day 2
Week 7, Day 1 - SI 2
Run
4 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Post times and Compare to Week 1, Day 1 to comments
4 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Post times and Compare to Week 1, Day 1 to comments
Week 7 Schedule
On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Week: 10 miles @ easy pace
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Week: 10 miles @ easy pace
Week 6, Day 4 - SC 12
Skill & Strength:
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Post times to comments
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Post times to comments
Week 6, Day 3 - LI 1
Run
6 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Post times to comments
6 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Post times to comments
Week 6, Day 2 - SC 11
Skill & Strength:
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Post times to comments
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Post times to comments
Week 6, Day 1 - SI 1
Run
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Post total distance
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Post total distance
Week 6 Schedule
On the Agenda...
Short Intervals 1
Strength & Conditioning 11
Long Interval 1
Strength & Conditioning 12
Practice Distance: Run for specific time
Short Intervals 1
Strength & Conditioning 11
Long Interval 1
Strength & Conditioning 12
Practice Distance: Run for specific time
Week 5, Day 5 - Practice Distance 6
Run (Choice)
1. 8 mile Time Trial - as fast as possible
2. Run for particular Time (see comments for exact run times)
Post times to comments
1. 8 mile Time Trial - as fast as possible
2. Run for particular Time (see comments for exact run times)
Post times to comments
Week 5, Day 4 - SC 10
Skill:
Barefoot Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Post times to comments
Barefoot Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Post times to comments
Week 5, Day 3 - LI 6
Run
3 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Post times to comments
3 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Post times to comments
Week 5, Day 2 - SC 9
Skill:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Post number of rounds plus reps to comments
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Post number of rounds plus reps to comments
Week 5 Schedule
One the Agenda...
Short Interval 6
Strength & Conditioning 9
Long Interval 6
Strength & Conditioning 10
Practice Distance: Run for set Time
Short Interval 6
Strength & Conditioning 9
Long Interval 6
Strength & Conditioning 10
Practice Distance: Run for set Time
Week 4, Day 4 - SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Post score and total reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Post score and total reps to comments
Week 4, Day 3 - LI 5
Run or Row
3 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Post distances to comments
3 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Post distances to comments
Week 4, Day 2 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Post scores and times to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Post scores and times to comments
Week 4, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*Max accumulated distance
Post distance to comments
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*Max accumulated distance
Post distance to comments
Week 4 Schedule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 6 miles Time Trial
Do you workout or train?
(Post answers to the comments)
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 6 miles Time Trial
Do you workout or train?
(Post answers to the comments)
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