FitStrong Sample Day 1

By |2019-11-28T00:21:47+00:00November 28th, 2019|Sample Days|

Warm-Up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Workout 1: 12:00 Time Cap, work back up the ladder if there is time   Back squat: 12-10-8-6-4-2 (build in weight) Deadlift: 9-6-3-3-3-3 (build if possible) Push Press: [...]

First 5K: Week 8 Day 5

By |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 3

By |2019-05-10T18:22:46+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 2

By |2019-05-10T18:21:29+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 1

By |2019-05-10T18:23:28+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 7 Day 6

By |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

By |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 3

By |2019-05-05T14:02:57+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 2

By |2019-05-05T14:00:10+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 [...]

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