RunFit Workout of the Day (XWOD)

Extreme – June 9-10, 2011

Dynamic Warm-up (DWU) XWOD: 10 30 second Hill Repeats, with 90 second walk/jog down recovery Use weight vest to scale up, but don’t sacrifice speed Rain Option: Fast Step ups RSS:10 rounds for time: 6 Dead Bugs 6 Reverse Plank Lifts w/ straight arms and bent knees 6 Roll Back Situps to stand/Schoop Push up

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Extreme – May 31-June 1, 2011

Dynamic Warm-up (DWU) XWOD: 1 mile Time Trial Rain Option: 1 mile Time Trial on rower. RSS:6 rounds for total rep count (30 seconds each exercise) Alternating Surfer Squats Alternating Push ups with Rotation Superman Stretch Routine: Hold each for 10+ seconds (about 5 min total) Tuesday @ 8:30 am @ Town Center Park Wednesday

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Extreme – May 26-27, 2011

Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Agility – (Game Day!) 3-4 Rounds of 45sec/station – Rest 1-2 min between rounds Rain Option: Can be set up inside. 1-Foot Jump Rope SL Burpees Speedy Bear Crawl Cone Lateral Slide Kick to Handstand Get-up Sprints – Start each sprint lying on back Skater Hops between

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Extreme – May 17-18, 2011

Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 6 -10 Rounds – Alternate 40sec run out easy & 40sec sprint back (or 1:20 loop – approximately 300m) w/RSS exercise set. Rain Option: 1:20 Rower, Jump Rope, or Fast Walking Lunges between RSS sets RSS:40sec per exercise V-Sits or Knees to Elbows on Bar Squat Thrusts Alt

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Extreme – May 12-13, 2011

Dynamic Warm-up (DWU) XWOD: 4-6 x 1min Hill Repeats w/jog down recovery – Try to reach same point on every climb. Use weight or vest to scale up, but don’t sacrifice speed. Rain Option: Fast Step-ups or Jump Switch Lunges 4-6 Rounds of 60 sec all-out/2 min Walk around Recovery RSS:8 Reps AMRAP in 12

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Extreme – May 6 & 7, 2011

Dynamic Warm-up (DWU) XWOD: 12 x Lactate Stackers– 30sec sprint (85%) / 60sec easy recovery jog back to start – Try to reach the same point on every sprint. Rain Option: 12 x 30sec all-out/60sec easy – Jump Rope or Rower. RSS: 4 Rounds (30sec each) – Count total reps Alt Surfer Squats Jump Switch

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Extreme – May 3-4, 2011

Dynamic Warm-up (DWU) XWOD: 2 800 m Time Trials – on flat, straight course or loop (Record best time) Rain Option: Trade days with next XWOD or substitute on Rower. RSS: 2 rounds – hold for time (1 minute rest between attempts): Chest to Bar (on pull up bar) Wall Sit Front Plank Wall Handstand

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Extreme – April 28-29, 2011

Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Agility – (Game Day!) Rain Option: Can be set up inside 45 sec on/15 sec off of each: Jump Rope Running Leaps Over Cones Speedy Bear Crawl Cone Lateral Slide Jump Over Cones Short Sprints Forward and Backwards between Cones Skater Hops between Cones Stretch Routine: Hold

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