Week 12:

A lot of variety this week. Focus on each day to develop the whole body.

Because this week brings such a high variety, dig deep with your effort. Be willing to push past your comfort zone. With high reps, not only will your muscles fatigue, but your mind will too. Remember: “Whether you think you can, or you think you can’t—you’re right. It’s your thinking that makes it so.” —Henry Ford

  • Workout 67

  • Date: Monday August 11th

  • Goals:

    • Get in tune with your body? How does your body move while running?

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

    • Barbell warm up 2x’s

      -5 Good Mornings

      -5 Back Squat

      -5 Strict Press.

Strength.

5 Sets.

Building up to a heavy set.

  • 6 Front Rack Reverse Lunge

  • 6 Exploding Jumping Lunges

    -Rest 3 minutes

Mobile Strength.

3 Sets.

Don’t exceed over 35lbs.

  • 10 Cossack Squats

  • 10 Windmills

    -Rest 3 as needed.

Finisher:

Moderate work for 10 minutes on machine.

Pick one of the following.

  • Bike

  • Rower

  • Ski Erg

Stay constant with the pace you pick. You should be sweating by the 7 minute mark.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes each Side of Couch Stretch

  • Shadow Box 1 minute

  • Workout 68

  • Date: Tuesday August 12th

  • Goals:

    • Focus on staying relatively explosive, while staying tight in the core.

    • Have Fun

Warm up:

2 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Endurance Ladder:

5 Sets:

1 set consists of:

Down and Back

  • 10 Yard Sprint

  • 20 Yard Sprint

  • 30 Yard Sprint

    Rest 0:15

  • 30 Yard Sprint

  • 20 Yard Sprint

  • 10 Yard Sprint

    Rest 2 minutes.

Record Total Time

Finsisher:

Tabata: 8 Sets

  • 0:20 of Tuck Ups

  • 0:10 Rest

Mobility.

  • Roll out Legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 69

  • Date: Wednesday August 13th

  • Goals:

    • Focus on your form while you run.

    • Breathing, Foot placement, knee path.

    • Have Fun

Warm up:

Bike/Row 3 Min

  • Complete the following in 10 yards down and back.

    -Bear Crawl

    -Crab Walk

    -Active Spiderman

    -Duck Walk

    -10 Squat to reverse Plank

  • Barbell warm up 2x’s

    -5 Good Mornings

    -5 Back Squat

    -5 Strict Press.

Strength: Bulgarian Split Squat.

5 Sets.

Build up to Max Weight

  • 20 Reps Right Leg

  • 20 Reps Left Leg

    Rest as needed between sets.

Active Mobility:

2 sets:

  • 10 Cossack Squats

  • 10 Windmill

  • 20 DNS Star Plank

Finisher: Plank

  • 150 Flutter Kicks

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Quad Stretch

  • Workout 70

  • Date: Thursday, August 14th

  • Goals:

    • Developing the strength in chest and shoulders.

    • Maintaining a consistent pace.

    • Have Fun

Warm up:

2 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Bleacher Work Out:

5 Sets

  • Single Step Sprint

  • Double Step Sprint

  • Triple Step Sprint

  • Double Step Sprint

  • Single Step Sprint

    Rest 2 Minutes

After 5 Sets then do:

2 Sets of:

  • Single Leg Medial Hop up Stairs. Right Leg.

  • Single Leg Medial Hop up Stairs. Left Leg.

    No Rest.

Finisher:

400 Meter Skip

Record Time.

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Smash Chest and Shoulders with lacrosse ball.

  • Roll Out Legs

  • Workout 71

  • Date: Friday, August 15th

  • Goals:

    • Understand power output and the energy required to meet that demand.

    • Have Fun

Warm up:

Bike/Row 3 Min

  • Complete the following in 10 yards down and back.

    -Bear Crawl

    -Crab Walk

    -10 Scap Pulls

    -10 Push ups

Strength: Dumbbell Bench Press

3 Sets.

  • 20 Dumbbell Bench Press

    Rest 3-4 minutes.

    Build up to a heavy weight.

Strength: Bent Over Single Arm Row.

3 Sets

  • 10 single Arm Bent over Row. (each arm)

    Rest 2-3 minutes

    Build up to heavy weight.

Dip:

3 Sets:

  • 5 weighted Dips

    Building up to heavy weight.

Pull ups:

3 Sets:

  • 50% of Max pull ups.

    Rest as needed.

Mobility 1 minute each.

  • Smash out Ankles/Calves/Shins

  • Down Dog peddle out calves

  • Pigeon Stretch

  • Couch Stretch

  • Workout 72

  • Date: Saturday, August 16th

  • Goals:

    • Mobility

Focus: Yoga

Find a 30 Minute Yoga Routine