Monday: 120219 (1-1)

Posted: December 1, 2019 in Sprint Workout
Tags: ,

Warm-up:
1600m Easy Run with 4x100m sprints

Sprint Workout:
12x200m Sprints

(200m jog recovery)

Cool-down:
1600m Easy Run

Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.

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Tuesday: 112619 (2-2)

Posted: November 25, 2019 in MetCon
Tags: , , ,

Warm-up:
1600m Easy Run

MetCon:
4 Rounds:

1min Row (rest 30 seconds)
1min Box Jumps (rest 30 seconds)
1min Battle Rope (rest 30 seconds)

Cool-down:
1600m Easy Run

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Sunday: 112419 (1-7)

Posted: November 23, 2019 in Rest
Tags:

Rest.


MetCon:

5RFT:

1000m Easy Row
50 Double Unders
800m Easy Run

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Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

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Thursday: 112119 (1-4)

Posted: November 20, 2019 in MetCon
Tags: , , ,

MetCon:
4 Rounds:

5min Bike (rest 15 seconds)
5min Row (rest 15 seconds)
5min Run (rest 15 seconds)

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Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
6 RFT:

400m Intervals
7 Chinups
7 Ring Dips
7 Explosive Step-Ups

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

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