Day 1

DAY 1

WARM UP:

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

WOD:

RX:

5 X 600m Run w/ 3min rest btwn

RX – ROW:

5 X 750m Row w/ 3min rest btwn

MODIFIED:

4 X 600m Run w/ 3.30 rest btwn

MODIFIED – ROW:

4 X 750m Row w/ 3.30 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, gat that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

8 X 200m Run w/ 90s rest btwn

RX – ROW:

8 X 250m Row w/ 90s rest btwn

MODIFIED:

6 X 200m Run w/ 2min rest btwn

MODIFIED – ROW:

6 X 250m Row w/ 2min 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, gat that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

5 X 400m Run w/ 90s rest btwn

RX – ROW:

5 X 500m Row w/ 90s rest btwn

MODIFIED:

5 X 400m Run w/ 2min rest btwn

MODIFIED – ROW:

5 X 500m Row w/ 2min 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…

RX:

4 X 800m Run w/ 4min rest btwn

RX – ROW:

4 X 1000m Row w/ 4min rest btwn

MODIFIED:

4 X 800m Run w/ 4.30 rest btwn

MODIFIED – ROW:

4 X 1000m Row w/ 4.30 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:

200m Run Repeats, no more than 8, no more than 2s variance in any direction btwn any 2 intervals

RX – ROW:

250m Row Repeats, no more than 8, no more than 2s variance in any direction btwn any 2 intervals

MODIFIED:

200m Run Repeats, no more than 8, no more than 3s variance in any direction btwn any 2 intervals

MODIFIED – ROW:

250m Row Repeats, no more than 8, no more than 3s variance in any direction btwn any 2 intervals

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:

2 X 1000m Run w/ 3min rest btwn, 2 X 500m Run w/ 1.30 rest btwn, 2 X 200m Run w/ 45s rest btwn

RX – ROW:

2 X 1250m Row w/ 3min rest btwn, 2 X 625m Row w/ 1.30 rest btwn, 2 X 250m Row w/ 45s rest btwn

MODIFIED:

2 X 1000m Run w/ 4min rest btwn, 2 X 500m Run w/ 2min rest btwn, 1 X 200m Run

MODIFIED – ROW:

2 X 1250m Row w/ 4min rest btwn, 2 X 625m Row w/ 2min rest btwn, 1 X 250m Row

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 1min HILL, recover on way down
Pick a LONG STEEP HILL

MODIFIED:

3 X 45s 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:

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

WOD:

RX:

3 X 1000m Run w/ 4.30 rest btwn

RX – ROW:

3 X 1250m Row w/ 4.30 rest btwn

MODIFIED:

2 X 1000m Run w/ 4.30 rest btwn

MODIFIED – ROW:

2 X 1250m Row w/ 4.30 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:

10 X 100m Run on 90s

RX – ROW:

10 X 125m Row on 90s

MODIFIED:

8 X 100m Run w/ 90s

MODIFIED – ROW:

8 X 125m Row w/ 90s

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:

4 X (200 + 600) with equal rest

RX – ROW:

4 X (250 + 750) with equal rest

MODIFIED:

3 X (200 + 600) with equal rest

MODIFIED – ROW:

3 X (250 + 750) with equal rest

COOL DOWN:

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