Spring is Coming.

Wednesday, March 18, 2020

Strength

Floor Press

15 Reps (:03 down, :03 up)

12 reps (:03 down, :03 up)

10 reps (:02 down, :02 up) into 10 fast reps

10 reps (:02 down, :02 up) into 10 fast reps

*:90 Rest after each

*Can use single DB /KB if needed- hold at chest

*Got nothing?  Do this with pushups

WOD

3 Rounds

400m Run

30 Push Ups

20 Lateral Hops over DB

10 Each side Single arm Push Press

No Equipment:

3 Rounds

400m Run

30 Push Ups

20 Lateral Hops

30 Alt. Plank Get Ups

*Can’t run for some reason? 

Sub anything that will get your heart rate up (think bike, row, elliptical, jump rope, mountain climbers, jumping jacks, etc.)

General Time Guidelines: 

200m Run- 1:00 

400m Run- 2:00

800m Run- 4:00

Mile Run 8:00

Cash Out
4 Rounds

20 DB SIt Ups

:30 Hollow Hold

If you didn’t see the CFHY Five Week General Running Program- check it out in the previous post.  This is a great opportunity to get out and get running.  If you have questions let me know!

Also- if you’re looking for a book suggestion, check out “Can’t Hurt Me” by David Goggins (the audiobook is awesome- throw some headphones on and go for a walk and listen!)

Goggins Book Club

 

 

 

 

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