Day 1

DAY 1

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

10 X 200m Run w/ 60s rest btwn

RX – ROW:

10 X 250m Row w/ 60s rest btwn

MODIFIED:

8 X 200m Run w/ 90s rest btwn

MODIFIED – ROW:

8 X 250m Row w/ 90s rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

7 X 3min Run w/ 3min rest btwn

RX – ROW:

7 X 3min Row w/ 3min rest btwn

MODIFIED:

6 X 3min Run w/ 3.15 rest btwn

MODIFIED – ROW:

6 X 3min Row w/ 3.15 rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

6 X 3min Run w/ 90s rest btwn

RX – ROW:

6 X 3min Row w/ 90s rest btwn

MODIFIED:

5 X 3min Run w/ 90s rest btwn

MODIFIED – ROW:

5 X 3min Row w/ 90s rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

3 X 6min Run w/ 3.30 rest btwn

RX – ROW:

3 X 6min Row w/ 3.30 rest btwn

MODIFIED:

3 X 5min Run w/ 4.15 rest btwn

MODIFIED – ROW:

3 X 5min Run w/ 4.15 rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

 

DAY 1

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

8 X 200m Run w/ 100m Walk btwn

RX – ROW:

8 X 250m Row w/ 125m EASY Row btwn

MODIFIED:

6 X 200m Run w/ 100m Walk btwn

MODIFIED – ROW:

6 X 250m Row w/ 125m EASY Row btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

4 X 5min Run w/ 3min rest btwn

RX – ROW:

4 X 5min Row w/ 3min rest btwn

MODIFIED:

4 X 4min Run w/ 3min rest btwn

MODIFIED – ROW:

4 X 4min Row w/ 3min rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

12 x 50m SPRINT w/ 2min rest btwn, flying start

RX – ROW:

12 x 100m SPRINT w/ 2min rest btwn, flying start

MODIFIED:

10 x 50m SPRINT w/ 2.20 rest btwn, flying start

MODIFIED – ROW:

10 x 100m SPRINT w/ 2.30 rest btwn, flying start

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

 

DAY 1

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

10min OUT, rest 2min, 10min BACK
Be uncomfortable.

RX – ROW:

10min, rest 2min, 10min
Be uncomfortable.

MODIFIED:

8min OUT, rest 2.15, 8min BACK
Be uncomfortable.

MODIFIED – ROW:

8min, rest 2min, 8min
Be uncomfortable.

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

4 X 45s HILL, recover on way down
Pick a LONG STEEP HILL

MODIFIED:

4 X 35s HILL, recover on way down + 25s
Pick a LONG STEEP HILL

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

6 X 400m Run w/ 2min rest btwn

RX – ROW:

6 X 500m Row w/ 2min rest btwn

MODIFIED:

5 X 400m Run w/ 2.30 rest btwn

MODIFIED – ROW:

5 X 500m Row w/ 2.30 rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…