Marathoner Training:
Sunday:
5-mile time trial
Monday
Warm-up/Drills
*Pose hold drill:2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose View full article »
Standard Class Tuesday
3:10-3:15- Kettlebell tap
3:15-3:25- 10 min EMOM:
2 power cleans
*After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets do not count. This is also a great day to focus on your technique during what time is left in each minute. Pay attention to how the previous lift felt and intentionally improve your next lift. You can creep up in loading over the course of the 10 minutes or you can try to hold a certain loading across all sets.
3:25-3:50- Partner WOD: 15 min. AMRAP
6 partner-assisted pull-ups, C2B pull-ups or bar muscle-ups (switch roles each round; each do hardest variation you can)
50 ft kettlebell walking lunge partner A
6 hang power cleans (95/55) one after the other
50 ft kettlebell walking lunge partner B
*Half start on the power cleans, half on the pull-ups.
Sunday:
5K time trial
Monday
Work up to 2 rep max power clean
Then…
WOD:
10 rope climbs
Calorie row (100/80)
5 rope climbs
Calorie row (50/40) View full article »
Standard Class Tuesday
Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again. Switch every minute.
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%
Gymnastic Strength:
Front uprise drill on boxes
3 hollow rocks followed by push on box to stand. View full article »
Tuesday
Standard Class:
Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »
Most points = best class
Challenges:
