WODS for the Week of 12.6.2020

Endurance December Schedule

With our busy schedules and the Christmas season in full gear, we will be putting our schedule for the month so we can enjoy the time with friends and family.

We will be having normal class times and on Monday, December 21st, we will roll out the Twelve Days of Endurance workout. It’s always a popular workout, so hope you can join us.


December Schedule

Monday, December 7th – Graham Cracker (Speed)

Thursday, December 10th – Hard or Easy (Aerobic)

Monday, December 14th – 21 minutes (V02)

Thursday, December 17th – HERO WOD “Shawn” (Partner)

Monday, December 21st – 12 Days of Endurance

Thursday, December 24th – Christmas Eve. Will be determined by gym. If gym is closed, we will not have scheduled class that night.


WORKOUTS for the Week of 12.6.2020


Monday 12.7.2020 @5:30 pm


graham cracker

Thirty Six (36) minute clock:

Three Rounds.

You will complete four intervals to complete one round

(300m Run; 250m Ski; 300m Run; 250 Ski)

Each interval will be completed within a three minute clock.  You will rest the remaining time after completion of the intervals.

300 Meter Run (Moderate pace for recovery)

250 Ski (Moderate Pace for recovery)

300 Meter Run (Goal is below :90 seconds to Mile PR pace)

250 Ski (All Out Effort)

Workout Detail:

This will be a speed and V02 workout.

Purpose:

You will have moderate pace ski and run and a MILE PR pace run and all out effort ski.

Hints:

Don’t hit your intervals to hard to early. Save it for the all out efforts.

Run Course and Pace:

We will be in the back part of the gym for the ski. We will run to the stop sign and back on the east of the gym or Assault Runner.

Your Score:

We will score each interval separately for twelve (12) separate scores.


Thursday 12.10.2020 @5:30 pm


hard or easy

2 x 300m at moderate pace (Goal under :90 seconds)

1 x 800m at easy pace

2 x 400m at moderate pace (Goal is under 2:00 seconds)

1 x 800 at easy pace

2 x 500m at moderate pace (Goal is under 2:30)

1 x 800m at easy pace

2 x 600m at moderate pace (Goal is under 3:00)

Rest 1:00 between all interval runs.

WOD Notes:  This WOD has two paces. You will pick the easy pace that will allow you to hit all  your moderate finishing times.

Workout Detail:

This will be a aerobic threshold workout.

Purpose:

Hit your your moderate paces and get a good easy recovery jog to hit your moderate pace goals.

Hints:

Lots of volume and focus on your recovery jogs to be able to hit your moderate paces.

Run Course and Pace:

We will be outside weather permitting, if not then we will use the assault runners.

Your Score:

Total Time.

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