July 1

Crips Marathon Training week 3 – Bench Press 5X10 @70% of Max

Then
For Time and Reps

50 Situps

Tabata Squats

50 Situps

For anyone that has not done a Tabata it is as many squats as possible in 20 seconds, then rest for 10 seconds. Repeat that 8 times. Total number of squats is your score. It’s worse than it looks.

June 28

Crip’s Marathon Training week 2 – Bench Press 5X12 @ 65% of desired max

4 rounds for time:
12 Hang Cleans @ 50% max
12 Burpees

June 27

Snatch Practice 5-5-3-3-3-1-1-1-1

Pool workout @ 10:00 am,

Open Gym

June 26

Deadlift 12X2 on :45 @ 65 % of max

Then

4 rounds
Row 500
12 dips
10 pullups

June 25

Repeat 7:00 on, 3:00 off until form/pace deteriorates

Repeat :60sec on, :60sec off, until form/pace deteriorates

We will decide on this at the track, or split into two groups if people want to do different running workouts.

June 24

Crip’s Marathon Training week 2 – Bench Press 5X12 @ 65% of desired max

Then

3 Rounds For Time and Reps Of:
2:00 – Max Double Unders
25 – Pull Ups

June 21

Crip’s marathon training

Then

7 Rounds For Time Of:
3 – Shoulder Press (85% 1RM)
6 – Chest to Bar Pull Ups
12 – Box Jumps (24″)

June 20

As Many Rounds As Possible In 10:00 Of:
5 – Push Press (135/95)
50m – Shuttle Run

At the track? I can bring some bumpers from home.

June 19

Max Effort Front Squat

Then

3 Rounds For Time Of:
6 – Front Squats (80% 1RM)
60 – Double Unders

June 18

4 X 800 m run with 2:00 rest

Looks like we might be able to sneak this in at the track, or maybe meet at the gym and run out front or on the trail in the back. And if it rains we can do this inside or on rowers?