Endurance-
So you want to run a 5k? If you are interested, I will be running the Roar Through Ybor on Friday Night April 19th
https://runsignup.com/Race/FL/Tampa/RoarThroughYbor
The next 6 weeks of Endurance class will be programmed to
1. Get you to run your first 5k
2. Try to get a you a PR time on your 5k

Here are the two different training sessions for this week
If you have never run 3 miles without stopping.. do this
Run 10 minutes-rest 5-run 10 minutes. We can scale back from that if we need to.
If you have run 3 miles without stopping do this
8×400 repeats. with 90 seconds rest

9am Mobility

10 Am Partner Wod- split how you want
30 Minute chipper with a twist
Start with 10 burpees
Complete the following
100 Wall Balls
100 Rower Cals
100 Kb swings
100 Back squats (from the rack, everyone should be done with wall balls by this point
100 Dball over the shoulder
100 Bike cals
100 Weighted lunges with your d-balls
*** Here is the twist- Every 2 minutes perform 10 burpees.. split the burpees how you want. If you finish the chipper go back to movement 1.

Check out games.crossfit.com to see todays wod. 19.3

The next open Wod will be announced tonight at 8pm on games.crossfit.com
Let’s do something different today.. a little active recovery for you.
First 15 minutes of class will be mobility, we will start mobility at exactly 5 after the hour

At half past the hour we will start this partner wod. these are all movements that have been in the open so far, so hopefully we won’t see them repeated tomorrow.

In teams of 2, split the work however you want
25 Minute Amrap
50 Wall Balls
50 Calories Row (or bike)
50 Toes to bar (please don’t rip your hands, switch to sit ups)
50 Cleans 135/95
50 Doubles

Warm up
5 Minutes Rowing then
3 rounds
5 pull ups
10 push ups
15 squats
*** you can do the strength first, or the wod first
Strength
Bench press and curls.. superset.. yes curls
5 sets of 5 bench
In between your sets of bench do alternating dumbbell curls as heavy as possible. 5 sets of 16 (8 each arm)

Wod-all cardio
Run 5k or
Row 5k or
Bike max cals in 30 minutes.

Partner warm up- Run 800 together with a med ball, switch when you want.
Morning classes run 4 “true” 200’s so you don’t have to run through the dirt.
Come back in, find a bike rower and complete 8 rounds of this
Parnter 1- bike or row
partner 2- 10 air squats, hold the bottom of your 10th squat until its time to swtich.
You will each bike/row 4 round and squat 4 rounds

Strength- Back squats-
Increasing in weight
7,7,5,5,3,3 then MAX REPS at your final weight
Percentages will be about 60,65,70,75, and then 80 and for your sets of 3 AND your max reps set. shoot for more than 7 on your max reps, dont give up until your legs give out.

Wod

4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.
Post time to comments.

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Related:
• Pose-Running Drills: Lean and Pull

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Scaling
Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option
4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells