5k Running Fitness Workout #173

Day 72/112

INTENSITY:
For Time:
5k Run

RESET:
2 Rounds of:
10 Landmine Bus Drivers (left and right)
20 Push-Ups
30 Flutter Kicks (left and right)

5k Running Fitness Workout #132

Day 12/112

INTENSITY:
Run 5k
(13 Laps)
-or-
2.4k Sandbag Run
(6 Laps)

RESET:
10,9,8,7....1 Reps of:
KB Press
Toes-to-Bar

5k Running Fitness Workout #52

Day 73/112

Intensity
Run 5k
-or-
2.4k Sandbag Run

Reset
10,9,8,7....1 Reps of:
KB Press
GHD Sit-Up

Alpha Series - Week 2, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:BP / 6 Clappers
Tuesday:EMOM 12m, PP, WBxJ, HR
Wednesday:BSQT, 10 Hollow Rock
Thursday:Snatch, 6 T2B
Friday:HPC, 25' Bear Crawl
Saturday:5k Run
Sunday:2 Sets, Max Reps Push-Up
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Heavy Fitness Workout #10

Phase 1 - Day 12/112

INTENSITY:
10,9,8,7...1 Reps of
Clean (60% 1RM) & Box Jump (24" / 20")

RESET:
Run 5k

15 NOV 2012 - Heavy Front Squat

Guess who got an interview with Katie Hogan? Yours truly! Look for it!

INTENSITY:
Rest Day

Don't forget the Heavy ---->

RESET:
5k Run

11 OCT 2012 - Heavy Press

INTENSITY:
Rest Day

Don't forget the heavy!

RESET:
5k Run

30 JUL 2012 - Rest Day + 5k Run

INTENSITY:
Rest Day

RESET:
Run 5k