💚 Come join us for our first Wednesday yoga class! 5/13 at 7:15pm
💚 Open gym hours this coming Saturday (5/16): 10am-4pm
💚 The gym will be closed on Saturday from 4-7pm for a private event
💚 Saturday Watch Party! Join us at the gym at 7pm to watch Teague Vigil's MMA fighting championship!
General Warm Up (5-12)
100m Easy Jog
then…
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
10 Leg Circles (each side and each direction)
25’ Toy Soldiers
25’ Hug the Knee into Lunge
25′ Hamstring Scoops
25’ Quad Stretch
25′ Lateral Lunge (going right)
25′ Lateral Lunge (going left)
25′ High Knees
25′ Butt Kickers
50′ Karaoke
Specific Warm Up: (12-20)
Pose Running Drills:
Wall Drill: (Start video at 2:00 mark)
10 Right Leg Pausing March (:03 at top)
10 Left Leg Pausing March (:03 at top)
10 Alternating Pausing March (:03 at top)
10 Alternating March (no pause)
20 Jogging March
then…
Hop and Lean
Single Leg Pull Up
2x 100′ Jogs (working pose method)
200m Jog (focusing on pose method
wall drill:
hop and lean and single leg pullup:
RX (22-56)
100m Run
1:00 rest
200m Run
2:00 rest
400m Run
3:00 rest
800m Run
4:00 rest
2 sets
Score is total time.
Intermediate
100m Run
1:00 rest
200m Run
2:00 rest
400m Run
3:00 rest
800m Run
4:00 rest
2 sets
Baseline
50m Run
1:00 rest
100m Run
2:00 rest
200m Run
3:00 rest
400m Run
4:00 rest
2 sets
(58-60)
1:00 KB Calf Smash (each side)
5:00 Mobility:
10 Cat/Cow
5 World’s Greatest Stretch per side
10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
4 Rounds:
10 Air Squats
10 Ring Rows
10 Light KB Deadlifts
10/7 Cal Bike or Row
20 Alternating V ups
10 Lateral bridge rotations (each side)
5:00 Walk easy
Bring a wristwatch if you have one. It’s an easy way to keep accurate time without needing to run in and out of the gym to check the main clock and risk losing a few seconds each round. And don’t forget your running shoes!
Today is a repeat ascending ladder of running efforts, with rest increasing as the distance increases. This is a great opportunity to build skill and confidence in your running. Just like any movement we train in the gym, running requires good technique to be done well. When it’s overlooked, people often say running hurts, but more often it comes down to inefficient mechanics rather than the movement itself. Focus on moving well, staying relaxed, and improving your stride each round.