Day 3

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

45min Fun Run

MODIFIED:

35min Fun Run

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

5 mile Run, ~85% RPE

MODIFIED:

3.5 mile Run, ~85% RPE

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

40min Run, pick up your pace every 10min and hold it

MODIFIED:

30min Run, pick up your pace every 10min and hold it

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

1Mile, rest 5min, 800m, rest 4min, 600m, rest 3min, 400m, rest 2min, 200m Run

MODIFIED:

1200m, rest 5min, 800m, rest 4min, 600m, rest 3min, 400m, rest 2min, 200m Run

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

5K TT Run
GO BIG

MODIFIED:

2.5M TT Run
GO BIG

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

3 X 1 Mile Run w/ 5-7min rest btwn, fast/faster/fastest

MODIFIED:

3 X 1200m Run w/ 5-7min rest btwn, fast/faster/fastest

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

60min Run, start and end at same pace

MODIFIED:

45min Run, start and end at same pace

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

4 Mile Run @ 85% RPE

MODIFIED:

3 Mile Run @ 85% RPE

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

45min Run, pick your pace

MODIFIED:

35min Run, Pick your pace

COOL DOWN:

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

DAY 3

WARM UP:

5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

200m, 2min rest, 400m, 3min rest, 600m, 4min rest, 800m, 5min rest, 1Mile Run

MODIFIED:

200m, 2min rest, 400m, 3min rest, 600m, 4min rest, 800m, 5min rest, 1200m Run

COOL DOWN:

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