Saturday, June 20, 2020

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Tuesday, June 16, 2020

Warm up
3 Sets
100m Jog Easy
100m Run Increasing speed throughout
100m Walk, Shaking Legs Out + Moving
10 Double Push Up Burpees

Strength:
3 Sets

10 Push Press + 2 Sec Eccentric (Down)
8/Side Split Stance Romanian Deadlift
- can use any DB's, KB's, BB etc...

Workout:
...

Monday, June 15, 2020

Warm Up
60 Sec Run
Up Dog / Down Dog x 10 Smooth
Ostrich Walks x 30 Steps
60 Sec Run
High Hips Bear Crawl x 10 Steps (All Directions)
Skater Jumps x 16
60 Sec Run
Plank Jacks x 30 
Mountain Climbers x 30

7 Min AMRAP
Run 200m
15 KB/DB Swings
- Rest 3 Min

7 Min AMRAP
R...

Sunday, June 14, 2020

Warm Up
Run 200m 
+
2 Rounds
Inch Worm x 10
Backwards Bear Crawl x 50'
Forwards Bear Crawl x 50'
+
3 Rounds of:
10 Air Squats
10 Push Ups
15 Jump Rope
5 Burpees
+
400m Run

Every 3 Mins for 15 Mins (5 Sets)
5 Tempo Squat @3111
- Any Version Front, Back, Goblet Etc...
1...

Monday, June 8, 2020

Warm Up
400m Run

Running Drills
- High Knees
- High Knees (Skipping)
- High Knees (Skipping + Leg Extension)
- Butt Kicks (Figure 4)
- Butt Kicks
- Straight Leg Bounds
- Carioca
+
400m Run
+
3 Rounds @Warm Up Pace
125m Run
20 Sec Plank On Elbows
4 Six Point Burpees...

Monday, June 8, 2020

Warm Up
200m Run
+
30 Sec Shoulder Taps
30 Sec Scap Push Ups
30 Sec Swimmers
30 Sec Plank Walk Outs
+
200m Run
+
2-3 Rounds
20 Sec Seated DB Hold Overhead 
10 Box Step Up Step Downs
15 Sec Side Plank (side)

3 Sets
Seated On Box DB Alt Top Down Press x 12
DB Box Step D...

Sunday, June 7, 2020

Warm Up
6 Min EMOM
Min 1: 100-150m Run
Min 2: 5 Inchworm + Push Up
Min 3: 20 Sec Squat and Sit + 20 Sec Farmers Hold
+
8 Min EMOM
Min 1: 6 Box Step Up/Downs + 3 Box Jumps
Min 2: 6 KB/DB Russian Swings + 3 KB/DB American Swings
Min 3: 6 Air Squats + 3 KB Goblet Squats
M...

Monday, June 1, 2020

Warm Up
2 Rounds
Calf Stretch x 30 Sec/side
Kneeling Hip Flexor Stretch x 30 Sec/side
Toe Walks x 50'
Heel Walks x 50'
+
1 Round (all x 50')
High Knees
Butt Kicks
Straight Leg Bounds
Carioca
+
800m Run

Core Work:
3-4 Sets of:

15 Secs Side Plank/Elbow- left arm
15 Secs...

Monday, June 1, 2020

Warm Up
Knee Pushes x 10/side
Sky Reaches x 10/side
Buddha Prayers x 10/side
Squat Bows x 10/side
Single Arm DB Shrugs x 10/Side
+
8 Min EMOM @warm up
Min 1: 5 Air Squats + 5 Reverse Lunges (left) + 5 Reverse Lunges (right)
Min 2: 8/side SA DB Cleans
Min 3: 8/side SA D...

Monday, June 1, 2020

Warm Up
2 Rounds 

5 Frankenstein Kick/Kick + Toe Touch
5/side Arm Swings (Each Direction)
5 Inchworms + 2 Push Ups
5 Burpee Broad Jump 
+
3 Rounds
100m Run or 125m Row
10 Deadlifts (light)

Strength:
3-4 Sets of:

10/Side DB Bent Over Rows, Rest 15 sec
10/Side DB Standi...

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