Optional Weekend XWODs

20 Minute Fartlek Run (Swedish running term for “speed play”) Dynamic Warm-Up At the top of every minute, do an all-out sprint for 5-10 seconds. Keep running, but slow down to a comfortable pace in between sprints. Record your total distance. Roll and stretch. 30 Minute Speed-Up Run Dynamic Warm-up 30reps of run easy 40 […]

Dynamic Warm Ups

Arm Swings Spiders and Inchworm Single Leg Deadlift Toe and Heel Walks Knee Hugs and Skips Grapevine and Straight Leg Kicks Step/Hop/Reach/Lunge Single Leg Hops Bounding Skips, Toe Jumps, Hummingbird

POSE Training

POSE Method Experiment Why POSE Running? POSE – The Wheel Analogy POSE Running – the Fall:

Running Specific Strength

X Jump Walk to Handstand & Walk to Backbend Surfer Squat, Push Up Rotatoin, and Superman Squat Thrust, Distance Hop, Tuck Jump Donkey Kicks, Single Leg Squat, Single Leg Butt Up, Jumping Lunge Planks Jump Switch Lunge Dips, Step Ups, Triceps Push Ups Dead Bug, Alternating Bridge, Rollback/Situp/Stand Clap Push ups, X Body Lift, Spiders, […]