CFE Run Wod

WORKOUT OF THE DAY:10.10.17

  • Warm up:  Row 500m, 10 leg swings forward and lateral, 10 reverse lunges, 10 push ups to Tplank rotation, 10 air squats, 10 grasshoppers, samson stretch, calf stretch, ankle mobility.
  • Skill: 2 minute jump rope drill
  • Run:
  • Level I: 4 x 600m with an easy 400m in between each.
  • Level II: 6-8 x 600m with an easy 400m in between each.
  • Cool Down: Max plank hold x 3, max russian twist on Bosu, 10 vups, 10 back x, couch/hamstring stretch.

WORKOUT OF THE DAY:10.12.17

  • Warm up: run 100m easy then 2x(4x50m) as fwd, bkwd, high knee, butt kick. 10 walking lunges with a twist, 10 pigs on skates, 5 fwd, 5 bkwd, 10 jump squats, samson stretch, calf stretch, ankle mobility
  • Skill: cadence 92-94-96
  • Run: 
  • Level I: 3 x 1000m with an easy 300m in between each.
  • Level II: 5 x 1000m with an easy 300m in between each.
  • Cool Down: Max plank holds x 3, max russian twist on Bosu, 10 glute hip bridges, couch/hamstring stretch.