RUNCLUB tomorrow will meet at the Compo Beach parking lot at 7am!
WORKOUT
Warm-up with a 400m run and 3min Ride, Row or Ski
then:
A. 3 rounds:
10/leg standing on box one leg heel taps (don’t push off floor try to work on single leg strength )
*add weight if able to do controlled
Rest 20 sec
8/arm Half kneeling TGU to elbow
Rest 20 sec
15-20 seated banded PVC pipe lat pull downs behind neck + 15-20 Half kneeling tricep press downs
Rest 20 sec
+
20-25 min EMOM:
Min 1: 15/12 Cal row or ski
Min 2: 15 wall ball
Min 3: 50-65 double under or 100 singles
Min 4: 6-7 devil’s press @50/35# or 45/30# or 40/25# per hand
Min 5: rest
*shouldn’t be working for more than 45 sec
BOOTCAMP
Every 2 mins x 5 sets:
8-10 burpees
20 jumping lunges
rest 3 mins
Every 2 mins x 5 sets:
20 jumping air squats
20/15 push ups
+
For time:
3 rounds
300m Run
30 plank up downs
20 curtsy lunges
+
Core finisher if time:
Coaches choice =)
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