CFE Run Wod

WORKOUT OF THE DAY:09.19.17

  • Warm up: 2 min easy jog,10 leg swings fwd and lateral,10 jumping jacks, 10 high knee skips, 10 carioca each way, 10 toy soldiers, 10 grasshoppers, ankle rotations, calf/samson stretch.
  • Skill: 30 sec each of : 92-94-96 cadence
  • Run: Level I: 6-8 x 400m with an easy 400m in between each.
  • Level II: 5-6 x 400m with an easy 300m in between each.
  • Level III: 8 x 300m with an easy 300m in between each.
  • Cool Down: Plank, russian twist with ball, bridges, mobility/stretching with Coach Jan

WORKOUT OF THE DAY:09.21.17

  • Warm up: 2x(4x50m) as fwd,bkwd, high knee, butt kick, 10 walking knee to chest, 10 over and under (both ways), 10 figure 4, 10 jump squats, 10 walking lunge with twist, ankle rotations, calf/samson stretch.
  • Skill: 30 sec cadence work 94-96-98
  • Run: ┬áLevel I: 4 miles
  • Level II: 3-4 x 1000m with 200m walk in between each
  • Level III: 4-5 x 800m with 100m walk in between each
  • Cool Down: 10 v-ups, 45 sec plank holds, 10 bridges, couch/hamstring and mobility with Coach Jan