Running

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Grab a few friends and enjoy this lung burner for the Saturday run day.

Cardio

Run 400m
20 Burpees
Run 400m
19 Burpees
Run 400m
18 Burpees
Run 400m
17 Burpees
….
Keep going until you get done with a single burpee or until an hour is up.

Today, we are focusing on improving our aerobic threshold by running a few repeats. If you can, run them in a natural environment, and if not, hit an outdoor track to get some sun. If all else fails, run on a treadmill.

Workout

4 to 6 rounds of

• 800m run (moderate pace)
• max pull-ups
• max push-ups

Environment Priority

1. Natural Environment
2. Outdoor Track
3. Indoor Track
4. Air Runner
5. Treadmill