Pose Running

MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

POSE RUNNING

CONDITIONING
“TRY TO BREATHE”

EMOM 18
Odd. 6x10mt Shuttle Run
Even. 10 Burpees (add +1 burpee every round)

COOL DOWN

Bring sally Up Push Up Test

M WOD – BENCHMARK THURSDAY 22.12.22 – “5K RUN”

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Run

M WOD – TUESDAY 23.08.22 – “INTERVAL 800“

WARM UP:

1 set
2:00 Bike, Ski, or Assault Bike
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

4 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

1 Sets x 400m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

400M PACE	1000M PACE	1200 TIME GOAL
1.40	4.11	~4.34
1.43	4.20	~4.50
1.47	4.29	~5.10
1.51	4.38	~5.42
1.55	4.49	~5.55

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“INTERVAL 800”

For Time:
Run 800m x 4
r:2 min

M WOD – MONDAY 23.05.22 – “RASPBERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“RASPBERRY“

FOR TIME
300m Fast, 45 Sec Rest easy row
400m Mod/Fast, 2 Min Rest easy row
500m Mod/Fast, 2 Min Rest easy row
600m Mod, 2 Min Rest easy row
500m Mod/Fast 2 Min Resteasy row
400m Mod/Fast, 2 Min Rest easy row
300m Fast
Total: 3000m

M WOD – WEDNESDAY 13.10.21 – “INTERVAL 800”

M WOD – WEDNESDAY 06.07.21 – “INTERVAL SPRINT”
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“INTERVAL SPRINT“*

Run 10 x 200m

Each interval for time:
Run 4×800 m
*Rest 2:30 between
efforts

M WOD – WEDNESDAY 06.07.21 – “INTERVAL SPRINT”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“INTERVAL SPRINT“*

Run 10 x 200m
Rest 1:30 between
efforts

*compare to 04.05.21