Week of 1.23.2022

January Sock Hop Success!

We would like to thank everyone who helped out with our January Sock Hop Drive for the Springfield Dream Center! Once we dissect through the donations this week we will provide a summary of items donated. Your generosity is appreciated to help those in need during the cold winter months with donations of socks, caps, and gloves.

Workouts for the Week of 1.23.2022

Monday 1.24.2022 @5:30 pm

minute to win it

2 Sets:

10x (1 minute at any speed, 15 seconds rest)

Rest 3:00 between sets.

The goal is to stay consistent with each interval and focus on staying within 10-20 meters on each interval.

This will fall under the realm of speed and lactate threshold.

You will score total meters ran for each separate set.


3 rounds

75 feet anchored sit ups 

50 Russian twists with 20/14 (R=1/ L=2)

25 reverse crunches 

Thursday 1.27.2022 @5:30 pm

break it up

3 Sets:

600m easy jog (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Inside Runner)

Rest :60

400m Threshold run (Focus on hitting the same pace every 100m ran) (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Indoor Runner)

Rest 2:00 between sets.

This will V02 workout. You will have some built in rest and longer recovery between sets.

Total distance is 4200m. You will score overall time to finish the workout.

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