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:

12 X 30s SPRINT w/ 75s rest btwn

RX – ROW:

12 X 30s SPRINT w/ 75s rest btwn

MODIFIED:

9 X 30s SPRINT w/ 2min rest btwn

MODIFIED – ROW:

9 X 30s SPRINT 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…

WOD:

RX:

4 X 5min Run w/ 3min walk btwn

RX – ROW:

4 X 5min Row w/ 3min EASY row

MODIFIED:

4 X 4min Run w/ 3min walk btwn

MODIFIED – ROW:

4 X 4min Row w/ 3min walk 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 Run w/ flying start , on 2.30

RX – ROW:

12 X 75m Row w/ flying start , on 2.30

MODIFIED:

9 X 50m Run w/ flying start , on 3min

MODIFIED – ROW:

9 X 75m Row w/ flying start , on 3min

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 4min Run w/ 2.30 rest btwn

RX – ROW:

4 X 4min Row w/ 2.30 rest btwn

MODIFIED:

3 X 4min Run w/ 3min rest btwn

MODIFIED – ROW:

3 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:

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

WOD:

RX:

6 X 300m Run w/ 2min rest btwn

RX – ROW:

6 X 375m Row w/ 2min rest btwn

MODIFIED:

5 X 300m Run w/ 3min rest btwn

MODIFIED – ROW:

5 X 375m 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:

4 X 1000m Run w/ 4min rest btwn

RX – ROW:

4 X 1250m Row w/ 4min rest btwn

MODIFIED:

3 X 1000m Run w/ 4.30 rest btwn

MODIFIED – ROW:

3 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:

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 600m Run w/ 3min rest btwn

RX – ROW:

4 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:

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/ 1.10 rest btwn

MODIFIED – ROW:

8 X 250m Row w/ 1.10 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:

5 X 500m Run w/ 3min rest btwn

RX – ROW:

5 X 625m Row w/ 3min rest btwn

MODIFIED:

4 X 500m Run w/ 3.20 rest btwn

MODIFIED – ROW:

4 X 625m Row w/ 3.20 rest btwn

COOL DOWN:

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