Warm Up
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
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Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
Main Set
Four sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between
Cool Down
2 Minute Jog
Static Stretching (pick 2 or 3 from the following video
Didn’t train yesterday as we traveled over to Oahu! Met up with our good friend and fellow Gamer Matt Beals today and a couple of his training partners! We did a mashup of yesterday and the partner workout from the other day (subbed the run with a ski erg). A. Rope climbing skills and drills from 12/27. B. High hang snatch + Mid Hang Snatch (kept these All Power): 95-115# C. 20 min partner amrap (alternating movements): 400m ski erg 20 DB Snatch (35#) 20 box jump (20”) 6 rounds + 380m erg Then went and had my MRI with… Read more »
Did 20 min of rolling hips glutes hamstrings calves and back. Then did box wod
Teams of 3 /25 min amrap
70 cal row/70 bar facing burpee/70 power snatch (75#) 60 cal row/60 bar facing burpee 60 power snatch (95#). 50 cal row/50bar facing burpee/50 power snatch (115#) 40 cal row/40 bfb/ 40 power snatch (135#) made it to 36 cals of this round
Finished with 3 rnds of 25 n-ups/ 20 Russian twists with 30# med ball and 20 push-ups
Didn’t train on the 25th so I went today to open gym and brought the 13-year old with me. Made a mashup of stuff. Here is what I did:
A. Warm up – EMOM 10: 10 wall balls & 10 ring rows. 37 seconds per round.
B. HS Walk practice. Need to get feet further out over head. Getting better.
C. HH Power Snatch and Mid-Thigh Power Snatch up to 135#.
D. Floor Press 4×7 up to 185#.
E. EMOM 10: 6 strict pull-ups and 12 box jump overs (24″). 40 seconds per round.
How fun!
Trained with nephew today…. his OSU football programming and I added a Metcon.
A. Deadlift 4×9 @ 185#
B. Bench 5×8 95/95/115/115/125 superset with Inverted Rows 5×10
C. 3×10 of
DB single arm bent over Row #25
DB y’s @ 10#
Push Ups
D. 3 RFT = 12:08
500m Row
20 DB G2OH 35#
20 Box Jumps
Sounds like a great session!
We did a similar metcon today! ?
Pool time. Did more being a mom than swimming, but I tried!
Lots of mobility and accessory work as well.
Good work today Theresa!
EMOM 30: 10 cals Assault Bike
You will be getting some optional assault bike sessions in the upcoming cycle, wahoo!
Living in a COLD city here, what do you recommend instead of running outside? Do the warm up work and running drills I can inside then do the running on a treadmill or use the rower?
Hey Laurie! Yes, if you have access to a treadmill then I would recommend doing the above. If not, then you can row instead and do 800 Meters @ 90% of your 1500 M.
A. Done
B. More like form-running with 0°C and 2cm of snow.
C. 3x800m