Category Archives: Blog

November 1

Rest Day

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October 31

Run
15k Trail Run
 
Strength
5 x (1 Clean. 1 Press, 1 Thruster, 1 Split Jerk)
 
Conditioning
20 Back Squat
3 rounds
10 Toe to BAr
10 Box Jump 24″
10 KB Swing
20 Front Squat
 

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October 30

Run
5 x 2k @ M RP w. 2:00

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October 29

Run
Regeneration Run
10-12k
Strength
Romanian Deadlift
5 – 3 – 2 – 2
Gymnastics
Shoulder Taps (opposite side) 5 x 10
Conditioning
21-15-9
Burpee
Wall Ball

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October 28

Run
Speed Development
10 x 150m w. 150m walking recovery
5 x 300m w. 100m running recovery

Reserve you spot in Lancaster!
http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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October 27

Run
Regeneration Run
10-12k (pace & distance on feel)
10 x :10/:50 (work/rest)
 
Strength
Push Jerk 3 – 3 – 3
Back Squat 5 – 3 – 2 – 2
Gymnastics
Pull up 5 x 8
Prone Plank (Hands) 5 x :30
Conditioning
2 x 8:00 w. 2:00
5 Front Squat
10 Push up
400m Airdyne

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The 2015 Calendar is open!

http://www.vimeo.com/109734481
Special Thanks to Cory Frank for his work on this Black Sheep Endurance Production. Check out coryfrank.com
Contact rich@runningwod.com to host a seminar at your facility.

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November 15th BA Athletics – Lancaster Pa.

http://www.eventbrite.com/e/run-fast-seminar-tickets-13819557669?aff=eorg

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October 19

Run
2h:00 Trail Run

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October 18

rest day

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