RunFit – July 21, 2011
No Extreme Class on July 22nd XWOD: Interval Circuit AMRAP in 20min: 400m Run @ 190 150 reps Jump Rope 20m Walk on Hands or Wheel Barrow w/Partner or 1-leg Bear Crawl 20m Traveling Squat Jumps 10m Forward Rolls or Log Rolls Location: Thursday @ 8:30 am @ Town Center Park (if storming, go to […]
RunFit – July 19, 2011
No Extreme Class on July 20th XWOD: 2-Mile Run 1 min fast run @ 188 cadence /1 min stop, repeat record total time (or intervals) RSS: 1 min each: Roll Back Sit-up to Stand Alt Front/Back Lunges R Butt-up Push-ups Alt Front/Back Lunges L record Total Reps Location: Tuesday @ 8:30 am @ Town Center […]
RunFit – July 14-15, 2011
NO EXTREME CLASSES ON JULY 14th or JULY 15th
RunFit – July 12-13, 2011
XWOD: Metabolic Circuit – Alternate 2min run out & 2 min run back w/4 min RSS exercise set 1st Round – 196 cadence 2nd Round – 192 cadence 3rd Round – 190 cadence 4th Round – 186 cadence (reach same point on each run) RSS: 2 min Push-ups w/Rotation 2 min Walking Lunges (or Jump […]
RunFit – July 7-8, 2011
XWOD: 12 x 100m Hill Repeats @ 184 cadence w/easy jog down recovery – rest 1 min at bottom (record time for each 100m run) RSS: 6min AMRAP: 6 Single Leg Inchworm Walkouts 6 Scoop Push-ups 6 Squats Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am @ Main Street, Suwanee […]
RunFit – July 6, 2011
XWOD: 2 Rounds of: 3 x 1 min @192 cadence/30 sec rest 2 x 2 min @186 cadence/45 sec rest 1 x 3 min @182 cadence/2 min rest RSS: 50 Burpees for time Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street, Suwanee (if storming, go to No […]
RunFit – July 1, 2011
XWOD: 8 x Push Intervals – 1 min Run@182bpm / 1 min easy jog – cover same distance on fast runs RSS: Stability 4 Rounds of Hold 1 minute each Front Plank, Superman Lift, Bottom of Squat, Reverse Plank
RunFit – June 28-29, 2011
XWOD: 6 x 400m @ 10K race pace with 1:00 recovery Focus on Technique RSS: Stability Wall Walks to Handstand Wall Walks to Straight Arm Back Bend
RunFit – June 23-24, 2011
Dynamic Warm-up (DWU) XWOD: AMRAP – Obstacle Course for Time – Take turns. Stop when times get too slow. Rain Option: Can be set up inside – Need Jump Ropes, Cones, Chalk Lines, & Mat RSS: Course: Jump Rope Lizard or Bear Crawl Hops on R Leg Hops on L Leg Running Cartwheel or Lateral […]
RunFit – June 21-22, 2011
Dynamic Warm-up (DWU) XWOD: 2-Mile Run – 2 min Fast, 1 min Easy – Record Total Time for Run Rain Option: rotate through 20 sec of each for 20 min (20 rounds) Jog w/POSE form around gym Fast Skips around Gym Fast Jump Rope RSS: 10 Rounds x 20 sec of each exercise: Clap Push-ups […]