MOUNTAINS TO MAIN HALF MARATHON! MAY 22ND SIGN UP HERE!
Training Runs every Saturday at 9 am Led by Parks Hill
Running Clinic Led by Stephen Pelcher April 23rd at 8 am! Make sure to sign up on Wodify!
Monday
“Eva” 5 RFT
Run 800 meters
30 KBS @ 70/53lbs
30 Pull-ups
OR
Half “Eva”
5 RFT
Run 400m
15 KBS @ 44/35lbs
15 Pull ups (or ring rows)
Tuesday
Max height box jump (with a little cushion) 10 – 12min
(or weighted max step up to 20″ box)
+
1RM Front squat (15min)
+
2min Max push ups w/partner (use boxes to modify)
Wednesday
L-sit (or tuck hold) for max time
+
Death by 10m shuttle run
Thursday
20min EMOM
min1: 30sec alt box step ups w/KB 44/26lbs
min2: 30sec Dead Bugs (KB should be light enough that you can work for 30 sec)
https://www.youtube.com/watch?v=OTUyljULDw8
https://www.youtube.com/watch?v=I5xbsA71v1A
Friday
“SRCF” – 20 min of work
0:00 – 5:00
Run 400m
AMRAP Snatch 185/135lbs
5:00 – 10:00
Run 400m
Max Calories on the Rower
10:00 – 15:00
Run 400m
AMRAP CTBs
15:00 – 20:00
Run 400m
AMRAP Front Squat 185/135lbs
*You’re score is total reps and calories. Good Luck!
Saturday
Regional WOD 14.6
Teams of 3:
50 cal Row
50 box jump overs 24/20″
50 dead lifts 180/120lbs
50 wall balls 20/14lbs
50 ring dips
50 wall balls
50 dead lifts
50 box jump overs
50 cal row
*One partner works, one rests, and one must hold a 45lb or 25lb KB, plate or DB the entire time.
Sunday
20min AMRAP
10 HR Push Ups
100 ft Farmers Carry 70/53lb KB in each hand
200m Run