First 5K – WODStar

First 5K: Week 8 Day 7
First 5K

First 5K: Week 8 Day 7

By Lonny Bollinger|2019-05-10T18:30:48+00:00May 10th, 2019|First 5K|

Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day

First 5K: Week 8 Day 6
First 5K, Sample Days

First 5K: Week 8 Day 6

By Lonny Bollinger|2019-05-10T18:29:03+00:00May 10th, 2019|First 5K, Sample Days|

Today is an Active Rest day for the program! Pick one of the following: Option 1: 60 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 30 Seconds of Russian twists Min 2: 10 Yard forward bear crawl, 10 Yard backward bear [...]

First 5K: Week 8 Day 5
First 5K, Sample Days

First 5K: Week 8 Day 5

By Lonny Bollinger|2019-05-10T18:28:38+00:00May 10th, 2019|First 5K, Sample Days|

Warming up before you run is crucial - we've put together a phenomenal warm-up for you. It should only take you 10-15 minutes 3 Minute Barefoot Jog (feel your feet as you get ready to run) Three Sets of: Jumping Jacks x 30 PVC Leg Swings x 10 each leg Up and Over the Fence [...]

First 5K: Week 8 Day 4
First 5K

First 5K: Week 8 Day 4

By Lonny Bollinger|2019-05-10T18:27:31+00:00May 10th, 2019|First 5K|

Today is an Active Rest day for the program! Pick one of the following: Option 1: 60 Minute casual walk, bike, hike or row Option 2: Strength Work 4 Sets, Rest as needed Hand release push-ups to failure 20 PVC good mornings 10/10 Reverse lunges When Finished, do: Low Back and Legs

First 5K: Week 8 Day 3
First 5K, Sample Days

First 5K: Week 8 Day 3

By Lonny Bollinger|2019-05-10T18:22:46+00:00May 10th, 2019|First 5K, Sample Days|

First 5K: Week 8 Day 2
First 5K, Sample Days

First 5K: Week 8 Day 2

By Lonny Bollinger|2019-05-10T18:21:29+00:00May 10th, 2019|First 5K, Sample Days|

First 5K: Week 8 Day 1
First 5K, Sample Days

First 5K: Week 8 Day 1

By Lonny Bollinger|2019-05-10T18:23:28+00:00May 10th, 2019|First 5K, Sample Days|

First 5K: Week 7 Day 7
First 5K

First 5K: Week 7 Day 7

By Lonny Bollinger|2019-05-10T18:31:22+00:00May 5th, 2019|First 5K|

Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day

First 5K: Week 7 Day 6
First 5K, Sample Days

First 5K: Week 7 Day 6

By Lonny Bollinger|2019-05-05T14:11:29+00:00May 5th, 2019|First 5K, Sample Days|

Today is an Active Rest day for the program! Pick one of the following: Option 1: 60 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 10 Spider man push-ups Min 2: 10 Broad jumps Min 3: 15-20 Hollow body snow [...]

First 5K: Week 7 Day 5
First 5K, Sample Days

First 5K: Week 7 Day 5

By Lonny Bollinger|2019-05-05T14:09:36+00:00May 5th, 2019|First 5K, Sample Days|

Warming up before you run is crucial - we've put together a phenomenal warm-up for you. It should only take you 10-15 minutes Jog for 2 Laps (about 5-8 minutes) at a conversational pace Three Sets of: Up Dog to Down Dog x 10 reps Hip Opener x 10 each side Mountain Climbers x 40 [...]

First 5K: Week 7 Day 4
First 5K

First 5K: Week 7 Day 4

By Lonny Bollinger|2019-05-05T14:07:45+00:00May 5th, 2019|First 5K|

Today is an Active Rest day for the program! Pick one of the following: Option 1: 60 Minute casual walk, bike, hike or row Option 2: Strength Work 4 Sets, Rest as needed 30-45 Arch Rocks 15/15 Side lunges 20 Anchored straight leg raise to hip up When Finished, do: Low Back and Legs

First 5K: Week 7 Day 3
First 5K, Sample Days

First 5K: Week 7 Day 3

By Lonny Bollinger|2019-05-05T14:02:57+00:00May 5th, 2019|First 5K, Sample Days|