Running

Tags:

Warm-up

  • Stretching
    • Calves
    • Hamstring
    • Squat Holds
    • etc
  • 2 rds
    • 5 Air Squats
    • 5 push-ups
    • 50m Jog

For Time

    • 800m Run
    • 100 push-ups
    • 2000m C2 Bike
    • 150 Air Squats
    • 800m Run
    Tags:

    Warm-up

    • 2 rds of Stretching
      • 30 second Calfs each leg
      • 1 minute of Hamstrings stretches
      • 30 Seconds Hip Flexor Stretch each side
      • 1 minute butterfly
    • 1 rd of
      • 10 x Push press (45/35)
      • 1-minute light jog
    • 1 rd of
      • 5 push (115/80)
      • 1 minute light jog

    Every 2 minutes for 10 Rds

    • Odd Rds
      • 10 Push Press (115/80)
      • Max Cal Air Runner
    • Even Rds
      • C2 Bike at Recovery Pace

    3 round Warm-up

    • 10 Air Squats
    • 5 deadlifts (135/85)
    • 100m jog
    • 5 wall balls

    20-minute AMRAP

    • 400 minute Run
    • 10 deadlifts (185/130)
    • 10 Wall balls (20/14)
    • 10 Tire Step-ups
    Tags:

    2 rounds for time

    • 800m Run
    • 5 rounds of Cindy
      • 5 pull-ups
      • 10 push-ups
      • 15 air squats
    Tags:

    5-Minute Warm-Up


    30-minute AMRAP

    • 800m Runs at a comfortable pace
    • 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m
    Tags:

    10-minute Warm-up


    4 Rounds (3-minute AMRAP: 1-minute Rest)

    • 200m Run
    • 15 jump ropes, plates jumps, or jumping jacks
    • 10 Mountain Climbers (Each Leg)

    3 Rounds (5-minute AMRAP: 1-minute Rest)

    • 10 push-ups
    • 15 Sit-ups
    • 20 lunges (10 each leg)
    • 25 Air Squats

    Core Alt Tabata

    • Russian Twists
    • Leg Raises
    Tags:

    10 min Warm Up


    5 Rounds for time

    • 1000m C2 Bike or .7 miles on Assault Bike
    • 30 Air Squats
    • 20 Sit-ups
    • 10 Push-ups
    Tags:

    10 min Warm Up


    20 min AMRAP

    • 300m
    • 5 pull-ups
    • 8 KB Push Press (35s/25s)
    Tags:

    10 min Warm Up


    20 Rounds For Time (60 min cap)

    • 400m Run
    • 20, 19, 18, …. 1 Burpees
    Tags:

    10 min Warm Up


    5 Min EMOM

    • 10 Burpees

    8 Rounds (outside)

    • 200m Run
    • 20 Tractor Tire Step-Ups