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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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.