Race Preparation (Monday)

Run for 2 minutes/Skip High Knees for 2 Minutes then stop and do:

• 10 Squats
• 10 Push-ups
• 10 Pull-Ups
• 20 Mountain Climbers (Each)
• 10 Lunges (Each)
• 10 V-Ups

Do 10 rounds total, with little to no rest between rounds.

Muscular Strength (Tuesday)

Complete the Dynamic Warm-up.

15 Minute Rope Skip

Do 4 rounds of the following exercises, resting 30 seconds
between each (no rest between rounds):

• 12 Moderate Height Box Jump (2 Boxes)
• 12 Renegade Row with Push-up (Each)
• 10 DB Step-up (Each)
• 15 Pull Up
• 20 Hanging Knees to Elbows

Endurance (Wednesday) Go for a 3 to 5 Mile Run

Active Recovery (Thursday) Ride a bike, use an elliptical or jog in a pool for 40 minutes.

Endurance (Wednesday)

Go for a 3 to 5 Mile Run

Active Recovery (Thursday)

Ride a bike, use an elliptical or jog in a pool for 40 minutes.

Metabolic Strength (Friday)

Complete the Dynamic Warm-up.

15 Minute Rope Skip

Do 60 seconds of each of the following exercises,
resting only 15 seconds between them:

• Fast Feet on a box
• Inchworm Push-up
• Jump Lunge
• DB/KB/Band Bent Over Row
• Mountain Climber
• Thruster
• Speed Skater
• Burpee

Do 5 rounds total, resting 2 minutes between rounds.

Endurance (Saturday)

Go for a 3 to 5 Mile Run

Active Recovery (Sunday)

Do some dynamic and static stretching to keep your muscles loose. A yoga class would be ideal.

MEET AT TEMPE TOWN LAKE FOR OUR RUN AT 6:00AM!

LEGS | BACK
*1 ROUND FOR TIME

• 25 ONE LEG LUNGE (EACH)
• 25 CALF RAISE SQUAT
• 15 REVERSE GRIP CHIN-UPS
• 25 STEP BACK LUNGE (EACH)
• 24 ALTERNATING LUNGE
• 15 CLOSE GRIP PULL-UP
• 25 SUPER SKATERS
• 90 SECOND WALL SIT
• 15 WIDE PULL-UPS
• 90 SECOND WALL SIT
• 25 ONE LEG FLOOR TOUCH SQUAT
• 16 SWITCH GRIP PULL-UPS
• 25 LUNGES (EACH)
• 20 SNEAKY LUNGES
• 15 CHIN-UPS
• 90 SECOND CHAIR SALUTATION
• 25 ISO TOE ROLL LUNGE (EACH)
• 15 WIDE PULL-UPS
• 90 SECOND GROUCHO WALK
• 25 CALF RAISES IN EACH DIRECTION
• 15 CLOSE GRIP PULL-UPS
• 25 80/20 SPEED SQUATS (EACH, SQUAT JUMP LAST 10)
• 16 SWITCH GRIP PULL-UPS

COMPOUND TRAINING (CPD-X) D
*25 REPS EACH

• REVERSE THRUSTERS
• 2 HANDED KB/DB SWINGS
• POWER CLEAN & PRESS

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)

REST DAY! YOGA! PREFERABLY POWER YOGA OR BIKRAM/HOT YOGA!

SHOULDERS | ARMS
*2 ROUNDS FOR TIME

• 15 ALTERNATING SHOULDER PRESS (EACH)
• 16 IN & OUT CURLS
• 15 TWO ARM TRICEP KICKBACKS
• 15 DEEP SWIMMERS PRESS
• 16 ALTERNATING CURLS (EACH)
• 30 CHAIR/BENCH DIPS
• 15 UPRIGHT ROWS
• 16 STATIC ARM CURLS (4 AT A TIME)
• 16 FLIP GRIP TWIST KICKBACKS
• 16 SHOULDER FLYS
• 15 HAMMER CURLS
• 15 TRICEP SKULL CRUSHERS (EACH)
• 16 STRAIGHT ARM SHOULDER FLY’S (FWD/SIDE)
• 16 FLIP GRIP TWIST CURLS
• 30 SIDE-TRI-RISE (EACH)
  

COMPOUND TRAINING (CPD-X) C
*25 REPS EACH

• THRUSTERS
• BURPEE/PULL-UP
• DEADLIFT

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)

PLYOMETRICS (NORMAL)
*1 ROUND FOR TIME

• 30 SQUAT JUMPS
• 40 LUNGE STANCE SWITCH
• 15 EXPLODING SKIP KNEES (EACH)
• 30 PLYO/CLAPPING PUSH-UPS
• 30 SQUAT JACKS
• 30 HOPPING ALTERNATING LUNGE
• 30 SPEED SKATERS
• 50 FOOT SWITCH
• 50 MOUNTAIN CLIMBERS
• 50 MOUNTAIN JUMPERS
• 25 BURPEES W/ PUSH-UP
• 30 SWITCH PUSH-UPS
• 25 JUMPING PULL-UPS
• 25 KIPPING PULL-UPS
• 25 BURPEE PULL-UPS
• 25 BENT OVER ROWS (W/ PLATE)

COMPOUND TRAINING (CPD-X) B
*25 REPS EACH

• LUNGE/CURL/PRESS
• BURPEES
• SUMO DEADLIFT
  

CHEST | BACK
*2 ROUNDS FOR TIME

• 25 STANDARD PUSH-UPS
• 15 WIDE FRONT PULL-UPS
• 25 MILITARY PUSH-UPS
• 15 REVERSE GRIP CHIN-UPS
• 25 WIDE PUSH-UPS
• 15 CLOSE GRIP OVERHAND PULL-UPS
• 25 DECLINE PUSH-UPS
• 15 HEAVY PANTS
• 25 DIAMOND PUSH-UPS
• 15 LAWN MOWERS
• 25 DIVE BOMBERS
• 15 BACK FLY’S

COMPOUND TRAINING (CPD-X) A
*25 REPS EACH

• SQUAT/CURL/PRESS
• SQUAT THRUST/CURL/PRESS
• DEADLIFT

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)