We will start the week off right with some sled pushes this Monday. We are going to train some endurance strength components Monday and then Thursday will be a Mile Time Trial. This will be a good week to come check us out.
Monday 3.29.21 @5:30 pm
35 Minute Running Clock:
This will be a partner WOD. You can perform as individual, use same rep scheme listed below.
0:00 – 5:00 minutes. Each Pair will run together for a 600 meter run. Rest remaining time.
5:00 – 30:00
Male Pairs: (3) 45lb plates; 100lb DBall
Male/Female: (1) 45lb plate; (1) 25lb plate; 100 or 70 lb DBall
Female Pairs: (1) 45lb plate; 70lb DBall
Scaled: Sled Only; Farmers Carry with two (2) KBs; and KB Swings. You will follow same rep scheme listed below.
1 Sled Push; 1 D-Ball Carry; 1 D Ball Clean. You can carry the DBall and Push the sled at the same time. You must perform your D-Ball cleans at the completion of the push and carry.
2 Sled Push; 2 D-Ball Carry; 2 D-Ball Cleans.
You will continue to add one additional push/carry/clean for the duration of the time cap. You will push/carry 20 meters.
30:00 – 35:00
Each pair will run together for a 600 meter run within the five minute time cap.
Each pair of athletes can partition the sled pushes, D-Ball carry, and D-Ball cleans as they choose.
Work together and use teamwork to get through the later rounds of the workout. Keep Grinding away.
Thursday 04.01.2021 @5:30 pm
mile time trial
Each athlete will perform a One Mile Run at a Time Trial pace. This will be a all out effort. We will be utilizing the mile course starting at the corner stop sign at the southeast corner of the gym.
There will be a coach led stretching and warm up prior to the mile time trial.
This is a good test to either establish your mile time and/or test your training from the past few weeks.
This will test all aspects of your training. There will be facets of all capacities.
Focus on your 100 meter splits and adjust accordingly to maintain your goal pace. Keep fighting your pace and push through the sticking point. Have a goal in mind. Go for it.