Track workout!!

20-40-60-80-60-40-20 sprint / jog back ladder
4x200m, walk back

Did not finish the workout because longer distances are silly a week before nationals.

5x 5-10-5 drill
3 per direction Agility Boxes

3 minute break

4 rounds of:
60m sprint
15 pushups (knees)
30 sec reverse plank
5/side bird dogs
Walk back to start line

+bonus 60m sprint + 100m post-sprint run continuation

<3 minute break>

2 x 300 meter run
2 x 400 meter run
2 x 300 meter run

3 minute break

2-minute sprint tabata

Mischief WOW w/ Dan. Didn't have a stopwatch so no idea what my times were.

Jog 800m
Active warm-up
2x40m accelerators
4x 10-15 meter scramble-up
3 minute rest

4 rounds of:
40m sprint
1 minute focused throwing
5/leg bird dog
Walk back to starting line

+1 bonus 40m sprint
3 minute rest

1 x 200m + 75 seconds rest
2 x 400m + 90 seconds rest
3 min rest
4 x 200 meter + 75 seconds rest

Sprints!!

Agility ladder warmup
4x 40-ish yard acceleration
10x 40-ish yard sprint

HOORAY!

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

3 rounds of:

300m run
100m jog
200m sprint
45 second plank
200m sprint
45 second plank
3 min rest

Track!

200m sprint
rest 60s
300m run
rest 75s
400m run
rest 90s
400m run
rest 90s
300m run
rest 75s
200m sprint
rest 60s

4x twice up the stairs, skipping a step

70 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run D: (x6, 3 each side) lateral shuffle 10m, shuffle back to start, shuffle back 10m, explode immediately into forward sprint for 40m
rest 30s

shuttle run E: (x6) run forward 10m, stutter to backward run back to start, stutter to forward run 10m, stutter to forward sprint for 40m
rest 30s

8x 50m stride into 50m sprint, rest 45 sec

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

I had to stop after 2 tuck jump rounds due to severe calf pain. Yikes.

16 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

4x 100m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

10-25-50-50-25-10 suicides

I did a lot of things today.

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

20s break

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

20s break

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

2x 50m strides (50%)

Then 15 burpees (Day 15 of the Challenge!)

Then NemeFit!:

Warmup:
30 jumping jacks
7-6-5-4-3-2-1 squat and hold while partner squats
12 pushup to side planks
16 breakdancing moves
30 jump over your partner
some fast feet hops

Workout:
1 rep max Power Clean (140 lbs)

Then Cindy:
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

I got 13 rounds plus 5 pullups.

Super Track Tuesday!

Warmup:
400m run
plyos
agility ladder
a couple points of ultimate with some high school kids

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 6x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

Super Track Tuesday!

Track with Candice:

Warmup:
400m run
Hellyer warmup
Agility ladder
Plyos

Workout:
3 sets of:
300m run (@75% effort)
10 lunges per leg
20 squats
90s rest after each set

4 sets of:
200m run (@80%)
10 burpees
60s rest after each set

Then throwing.

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
Plyos
Some agility ladders

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Wacky Track Wednesday

Warmup:
400m run
Hellyer Warmup
Some plyos and ladder drills

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyos
ladders

Workout:
4x200m run, 100m jog fartleks

3x lay on ground face down, jump up and sprint 15m, backpedal 15m
20 second rest
3x 3 tuck jumps, sprint 15m, backpedal 15m

4x run 50m, sprint 50m, rest 45 sec, play defense 50m, cut 50m, rest 30 sec

suicide 10-25-50-50-25-10

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyo/form running
agility ladder


Workout:

3 sets of:
300m run
20 lunges
20 squats
90 sec. rest

2 sets of:
200m run
10 pushups
200m run
10 squat jumps

Super Track Tuesday

Track workout 1-1

Some normal warmup stuff

2 sets of:
400m run
20 squats
10 pushups
90 seconds rest

4 sets of:
200m run
5 burpees
60 seconds rest

Super Track Tuesday

Warmup:
200m run
15 squats
200m run
10 pushups
400m run
leg swings/stretch

Workout:
400m of 100m fartleks (jog 100/sprint 100/repeat)
20 pushups
800m of 100m fartleks
40 situps
400m of 100m fartleks
20 pullups

Me and Beef and Sweas rocked this one at River Park track. The fartleks were easier than I expected, especially toward the end. I thought the 800m round would be the worst, but the 2nd lap of that one was actually not too bad at all, and I still felt like I had speed at the end. Woot! Yay for running!