Another good week of training sessions in the books!  As I was writing this all out, I realized I need/want to increase my weekly miles.  How does one do that, how do we find time to do the things we want when there’s a million things to do at home, at work, with the kids, ect?  One of these days I’m going to figure it out and when I do…I will let you all know;)  For now, I will just “keep on keepin on” and do my best to improve.

*Remember these workouts or movements can be modified, let me know if you have a question.

Sunday
10 mile run

Monday
Warm-up: 800m run, 30 mountain climbers, 30 high knees

WOD
10 handstand push-ups (hspu)
20 squat cleans 85#
30 knees to elbow
40 box jumps 20”
50 burpees
40 box jumps
30 knees to elbows
20 squat cleans 85#
10 hspu
Time: 16:47

Cool down: 800m run

Tuesday
5 mile run
10 min stair master intervals (1 minute fast, 1 minute recover)

Wednesday
4x800m sprints
2 minute rest between sprints

WOD
3 rounds
10 front squats 95#
2 rope climbs
10 burpee box jumps
Hill climb w/50# bucket
Time: 17:55

Modified Workout

Thursday
Rest Day

Friday
6 mile run & 10 minutes on stair master

Booty workout
Super set: 10-12 reps each
1. Leg curls & 20  walking lunges w/50#
2. Split Squat w/35# db & straight leg dead lift 35# dumbbells
3. Leg extensions & jumping split lunges (20 reps)

Saturday                                                                                               Warm-Up: 50 mountain climbers, 50 jumping jacks, 50 high knees, 50 butt kicks, 20 push-ups

“Glen” Hero WOD from crossfit.com
30 clean and jerks @ 135/95#’s (I used 85#s)
1 mile run
10 rope climbs 15ft
1 mile run
100 burpees

Time: 35:26

Modified Workout: