Running WOD Blog

Run

3 x 2 mile @ M RP w. 3:00 recovery

 

Posted in | Leave a comment

Run

10-12k (pace & distance on feel)

 

Strength

Clean & Jerk 3 x 3 @ @ 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Handstand Walk 5 x 20m

Rope Climb 20′ x 5

rest as needed

 

Conditioning

10:00 EMOM

Odd 1:00 5 Deadlift @ 50% of your 1 RM (Plank Pose (elbow stand) with remaining time)

Even 1:00 10 Burpee (Max Dbl Under w. remaining time)

 

Posted in | Leave a comment

Run

4 x 1k @ T pace w/ 1:00 recovery

3 x 500m w/ 1:00 recovery

1 x 800m

Kingston Athletics

 

Thank you Kingston Athletics and all the Athletes that came out on Sunday for the Run F.A.S.T Seminar!  Best of luck with your training and up coming races.

Posted in | Leave a comment

Run

Regeneration Run

8-10k (pace & distance on feel)

10 x 100m OTM

 

Strength

 

Press 3 x 3 @ 70, 80, 90% of 90% of your 1 RM

Squat 3 x 3  @ 70, 80, 90% of 90% of your 1 RM

 

Gymnastics

Pull Up 10-10-10(+)

TTB 3 x 10

Hollow Rock 3 x :30

 

Conditoning

20 Box Jump 24″

15 Russian KB Swing

10 OHS @ 50% of your 1 RM

5 HSPU

3 RNFT

 

Posted in | Leave a comment

Run

3h:00 Trail Run

Posted in | Leave a comment

Rest Day

SummerTour

Posted in | Leave a comment

Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Hang Power Snatch 3 x 5

Front Squat 3 x 5 @ 65, 75, 85% of 90% of your 1Rm

 

Gymnastics

L – Sit 3 x :20

GHD 3 x 20

 

Conditioning

20 Wall Ball

20 Box Jump

3 rounds

DownValley1

http://dv-runfast.eventbrite.com

Posted in | Leave a comment

Run

5 x 1 mile @ T Pace w 1:00 recovery

5 x 400 w. 1:00 recovery

Posted in | Leave a comment

Run

Turn Over Recovery

10 x 150m (comfortably fast & progressive) w. 150m jog back to start recovery

5 x 300m w. 1:30 recovery

 

Strength

Snatch Grip Push Jerk 3 x 5

OHS 3 x 5 @ 65, 75, 85% of 90% of your 1 RM

 

Gymnastics

HSPU 5 – 5 – 5(+)

Rope Climb 5 x 1 (no legs)

 

Conditioning

100 DB Under

100 Russian KB Swing 55# (10 Burpee every time you put the KB down)

100 DB Under

Cuspis Flyer2

http://cuspis-runfast.eventbrite.com

Posted in | Leave a comment

Run

3 x 2 miles @ T Pace w. 3:00 recovery

 

Posted in | Leave a comment

RunningWOD is an all inclusive online training program for runners looking to take their racing to the next level.  Through years of trial and error as an athlete and coach I have designed a balance training program that incorporates running and strength training by safely balancing volume and intensity.  With over 30 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

Friends of RW

Shroom TECH Sport by Onnit