Category Archives: Blog

April 1

Run
Regeneration Run
10k (pace on feel)
 
Strength
Bench Press 3 x 3 @ (70, 80, 90%) of 90% of your 1RM
Deadlift 3 x 3 @ 60% of your 1 RM
 
Gymnastics
Pull up 10 – 10 – 10(+)
VUp 3 x 10
 
Conditioning
3 Hang Clean & Jerk @ 50% or 1 RM
20 Double Under
EMOM for 10:00

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March 31

Run
16 x 100 EMOM
8 x 200m w/ :45 recovery
4 x 300m w/ 1:1 recovery
2 x 400m w/ 1:00 recovery
1 x 800m
Sunday May 17 – Kingston Athletics Run F.A.S.T seminar Kingston, NY rich@runningwod.com for seminar details
 

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March 30

Run
Regeneration Run 10-12k (pace & distance on feel)
10 x :10 / :50
 
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
Ring Row 10 – 10 – 10(+)
Hollow Rock 3 x 20
 
Conditioning
20 OH Walking Lunge
15 KB Swing
10 Burpee
3 RNFT

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March 29

Run
3h:00 Trail Run

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March 28

Rest Day

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March 27

Run
Regeneration Run
12-15k (pace & distance on feel)
 
Strength
Thruster 5-5-5 (@ 65, 75, 85%)
Slipt Squat 5 x 5 each leg
 
Gymnastics
HSPU 3 x 10
VUp 3 x 10
 
Conditioning
3 rounds
100 Double Under
25 KB swing
15 Burpee
 

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March 26

Run
16 x 100m EMOM
8 x 200m w/ :45 Recovery
4 x 400m w/ 1:00 recovery
2 x 800m with 1:30 recovery
1 x 1600

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March 25

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Push Press 5-5-5 (@ 65, 75, 85%)
Front Squat 5-5-5 (@ 65, 75, 85%)
 
Gymnastics
Ring Dip 3 x 10
Hanging L-Sit 3 x :20
GHD Sit up 3 x 15
 
Conditioning
5 rounds
20 Wall Ball
20 Box Jump 24″
Saturday June 13 CrossFit Down Valley, Gypsum CO.
 

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March 24

Run
5 Mile Tempo Run
4 x 400m w/ :30 recovery
2 x 200m with 1:00 recovery
 

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March 23

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :10 / :50
 
Strength
Press 5-5-5 (@ 65, 75, 85%)
Back Squat 5-5-5 (@ 65, 75, 85%)
 
Gymnastics
Pull up (strict) 3 x 10
KTE 3 x 10
Hollow Rock 3 x :30
Sunday May 17 Kingston Athletics, Kingston NY
rich@runningwod.com to host a seminar.

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