180524 Thursday

For time

  • 200m Run
  • 50 x plank push ups
  • 50 x leg levers
  • 200m Run
  • 50 x sit ups
  • 50 x dirty dogs
  • 200m Run
  • 50 x Superman’s
  • 50 x v-up sit ups
  • 200m run
  1. Pad/yoga mat
  2. Chg of shoes
  3. Water/electrolytes

180518 Friday

For time with Ruck

  • Ruck 1 mile
  • 30 x OH ruck lunges
  • 30 x push ups
  • Ruck 1 mile
  • 30 x burpees
  • 30 x Ruck curl to press
  • Hill bear crawl
  • Reverse hill climb down
  • 100 mtn climbers
  • Reverse hill climb up
  • Hill bear crawl

180517 Thursday

Run day Fun Day

  • A) 3 x hill runs – easy speed (no break between repeats)

Rest 2 min

  • B) 1200m run – moderate speed

Rest 2 min

  • C) 3 x hill runs – hard speed

Rest 1:30

  • D) 800m run – fast speed

Rest 1 min

  • E) 3 x hill runs – recovery speed

Rest 1 min

  • F) 400m run – faster speed