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Marathoner Training:

Sunday
Run 10 miles @ marathon pace

Monday

7:00 AMRAP
7 burpees
7 kettlebell swings
Rest 7:00
Repeat View full article »

PE Week 4/16

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55% View full article »

Marathoner Training:

Sunday
Run 18 miles @ marathon pace

Monday
5 Rounds
1 min DB deadlift (50/30)
1 min Push-up View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility View full article »

Marathoner Training:

Sunday
Run 15 miles @ marathon pace

Monday

4 Rounds
1 min max cal row
1 min rest
1 min max rep thrusters (95/65)
1 min rest View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:15-3:25- Squat clean practice
3:30-3:55-WOD: Partner “Badger” View full article »