Friday: 7/27
Running: 2 Mile Assessed Run Re-Test 5/25
Route: Start at Stop Sign on Clifford Right onto Park Place, Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split).
Thursday: 8/2
2×16 Min Partner Stations:
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
Wednesday: 8/1
Fourth Section of Thoracic Spine Mobility from July Challenge with PVC.
HIIT: Witness the HIITness
5 RNDS on a :30/:15 clock
Rest :30 after each RND
KB Deadlift High Pulls
Plank R: Extended Arm Plank
Leg Lifts
Alternating KB Clean &
Tuesday: 7/31
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Lying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
Monday: 7/30
Stealers Wheel: Aka – Stuck in The Middle With You
3 Rounds:
6 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2KB Push Press R:(30+,25+),
Monday: 7/30
Stealers Wheel: Aka – Stuck in The Middle With You
3 Rounds:
6 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2KB Push Press R:(30+,25+),
Thursday: 7/26
Partner KB Strength Day = 14 Minutes
On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each
Recover &
Wednesday: 7/25
Second Section of Thoracic Spine Mobility from July Challenge with PVC.
HIIT: Me Baby One More Time
6 Rounds of 3 Minutes Work / 2 Minutes Rest Between Rounds
Tuesday: 7/24
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Lying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
Monday: 7/23
“Back to the Grind” – 30 Minute Time Cap
R: 5 RNDS, W: 4 RNDS, B: 3 RNDS
6 x 2 KB Thrusters R:(40+/30+), W:(30+/25), B:(20+/15+)
6 x 2 KB Racked Step Back Lunges (total 3/Side) (Using Thruster Weights)
12 x Push ups B: TRX Chest Press
12 x Burpees
2nd Whitemail Box Run B: 1st White Mailbox Run (Non Runners: 20 Cal Bike)
Early Finisher Mobility work:
Pick Between the two July Challenge Mobility Circuits
