Archive for the ‘Uncategorized’ Category

Sunday: 201122

Posted: November 21, 2020 in Uncategorized
Tags: ,

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

3 Rounds:

4min Moderate Pace

2min Easy Pace

15sec Rest

30sec Walking Lunges

15sec Rest

30sec Pushups

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Warm-up:

Dynamic Stretching

10min Easy Run

WOD:

3 Rounds:

1:30min Fast Pace

3min Easy Pace

15sec Rest

15sec Jumping Air Squats

15sec Rest

15sec Clapping Pushups

1min Walk

Cool-Down:

10min Easy Run

Static Stretching

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Wednesday: 201118

Posted: November 17, 2020 in Uncategorized
Tags: ,

Warm-up:

Dynamic Stretching
Running Drills

10min Easy Run

WOD:

5min Moderate Pace

2min Walk

3 Rounds:

30sec Glute Hamstring Raises

15sec Rest

30sec Pullups

30sec Rest

1:30min Fast Pace

30sec Rest

5min Moderate Pace

2min Walk

Cool Down:

10min Easy Run

Static Stretching

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Sunday: 201115

Posted: November 14, 2020 in Uncategorized
Tags: ,

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

3 Rounds:

4min Moderate Pace

2min Easy Pace

15sec Rest

30sec Step-Ups

15sec Rest

30sec Ring Rows

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

4 Rounds:

30sec Fast Pace

1:00min Easy Pace

30sec Jumping Air Squats

1:00 Fast Pace

2:00 Easy Pace

30sec Clapping Pushups

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Warm-up:

Dynamic Stretching

WOD:

3 Rounds:

A1: Step-Ups

A2: Ring Rows

B1: Back Extensions

B2: Ring Pushups

Cool-Down:

Static Stretching

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Monday: 201109

Posted: November 8, 2020 in Uncategorized

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

6 Rounds:

3min Moderate Pace

2min Easy Pace

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Warm-up:

Dynamic Stretching

WOD:

4 Sets:

Jumping Air Squats

Explosive Pullups

Clapping Pushups

Glute Hamstring Raises (3 sets)

Cool-Down:

Static Stretching

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Friday: 201106

Posted: November 5, 2020 in Uncategorized

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

4 Rounds:

30sec Fast Pace

1:00min Easy Pace

1:00 Fast Pace

2:00 Easy Pace

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Thursday: 201105

Posted: November 4, 2020 in Uncategorized
Tags: , , ,

Warm-up:

Dynamic Stretching

WOD:

3 Rounds:

A1: Pistols

A2: Pullups

A3: GHD Situps

A4: Ring Dips

Cool-Down:

Static Stretching

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