Hard Work and Effort=Win!

Shout Out to Sandy for winning her first race. If you see Sandy give her a shout out.

Workouts for the Week of 10.31.2021

Monday 11.1.21 @5:30 pm

highway to ruin

Twenty Five Minute Running Clock: 

0:00 – 4:00 Max Calories Runner or Choose distance for Outside Run 600m for >8:00 pace; Run 800m <8:00 pace. Rest remaining time.

4:00 – 5:00 Rest

EMOM: 5:00 – 20:00 

Minute One: 4 Devils Press DB 40/25 or 25/10 x2

Minute Two:  6 Squat Cleans DB x2

Minute Three: 8 DB One Arm Thrusters (Partition as needed)

Minute Four: 10 DB Shoulder to OH x2

Minute Five: 12 DB Push Ups 

20:00 – 25:00 Max Calories Runner or Choose distance for Outside Run 800m for >8:00 pace; Run 1000 <8:00 pace.

This will be a V02 Workout.

You will score total calories or times for your first and last run.

punch the clock

Thirty One Minute Running Clock:

Clock 0:00 – 12:00 

4×3:00 minute intervals

Minute One: Run :40 seconds, rest :20

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest

Repeat x3

12:00 – 24:00 

4×3:00 minute intervals

Minute One: Run :45 seconds, rest :15

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest 

Repeat x3

24:00 – 27:00

Forward Progress for three minutes. 

Each minute you will run this sequence.

Run :20 seconds>Rest :20 seconds>Run :20 seconds for three minutes.

27:00 – 28:00 Rest

28:00 – 31:00 Run back to start line >= distance ran from previous intervals. 

Goal of the interval runs is to run a timed interval, then attempt to equal or match distance from previous run within the time cap.

Please read details of each timed section. You will be running timed run and rest. The rest is a quick turnover so be prepared to push the runs each round.

There will be no timed scores this workout.

This will be a Lactate Threshold workout.

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