3-30-15 – Four steps to good running.

STRENGTH – Back Squat 3X8 These should be at about 70%-80% of your 1 RM Max effort set of behind the neck pull-up between sets

CONDITIONING (3x) 400m Run 21-Deadlift (185#/135#)

It’s time to prep for the Endurance/Run Season – Here is a great place to start if you are running any races this year. If you need to know how to program this stuff into your week talk to Paul, who has been coaching CrossFit Endurance for 5 years and can help you PR if you’re willing to do the work. Quite simply it works!

ENDURANCE WOD’s CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

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3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki