Running Fitness Workout #200

Day 3/56
CONDITIONING:
AMRAP, 7 Minutes
Overhead Walking Lunge (95/65)

then;

EMOM, 5 minutes
3 Back Squats*

*Sets should be 65%, 65%, 75%, 85% and 95% of your 1 RM.

INTENSITY:
For Time:
1 Mile Run
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1 Mile Run

RESET:
20 Landmine "Bus Drivers"
60s Plow Pose
20 KB Orbits (both directions)
60s Plank

05 DEC 2012 - Heavy Front Squats

INTENSITY:
Rest Day

RESET:
Test 1 Mile Run
Rest 3 Minutes
Squat Bridge, 3 Minutes
Test 400m Run

03 AUG 2012 - Rest Day+

INTENSITY:
Rest Day

RESET:
2 Rounds of:
1 Mile Run
25 Walking Lunge Steps
25 Cobra Push-Ups

07 JUL 2012 - Heavy Deadlift

HEAVY: Deadlift Between each set perform: 30 Double Unders INTENSITY: Rest Day RESET: 2 Rounds of: 60 second Squat Bridge 60 second Plow Pose 10 Samson Lunge steps 10 Bear Crawl Steps

22 MAY 2012 - Deadlift, Pistol Squats

HEAVY:
Deadlift
Between each set, perform:
10 Walking Lunge Steps

Then;
For Quality:
30 Pistol Squats

INTENSITY:
Rest Day

RESET:
Jog 1 Mile
Every 400m STOP and perform:
Max Reps Clapping Push-Ups

24 MAR 2012 - Ball Slam, Box Jump, Mile Run, Burpees, Pull-Up

HEAVY:

Bench Press
Between Sets:
4 Dumbell Clean and Jerk
4 Around The Worlds, each direction

INTENSITY:
For Time:
30 Ball Slams
30 Box Jumps
1 Mile Run
30 Burpees
30 Pull Ups

RESET:
10 Sampson Stretch, each leg
2 Man Makers
10 Spiderman Stretch, each leg
4 Wall Walk-Ups
10 Leg Lifts
6 Ab Roll-Outs