Smith - 400

Complete ONE of the following:

Option 1 >3 Months

AMRAP in 30 minutes 24 DB Squat to Calf Raise 15/20 each 24 Spider Plank (R + L=1) 12 Pushups with Alt Arm DB Row 15/20 each 24 Alt Leg V-Ups (R + L = 1)

Option 2 < 3 Months

AMRAP in 20 Minutes

24 DB Squat to Calf Raise 10/12 each

24 Spider Plank (R + L=1)

12 Pushups with Alt Arm DB Row 10/12 each

24 Alt Leg V-Ups (R + L = 1)


Option 3 <1 Months

AMRAP in 15 Minutes

12 DB Squat to Calf Raise

12 Spider Plank (R + L=1)

6 Pushups with Alt Arm DB Row 5/10 each

12 Alt Leg V-Ups (R + L = 1)


Post Number of Rounds to Comments

Get ready! We are running tomorrow.

117 views6 comments

Recent Posts

See All

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

 Logo-2.jpg