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Endurance Programming 11/19/12-1/5/13

This week is the beginning of a new 6-week running cycle. We’ll be starting back with the basics with very approachable workouts. If you’ve never come to running class before, now is the perfect time to get started! Do you look at running on the schedule and think about how you wouldn’t touch it with […]

Week of 11/12

This is a deload week as we prepare for the Philly Marathon, Half, and 8k this weekend. Monday Running 7a: 6×200 for quality, jog back to start for rest Rowing 530p: :30 on/1:00 off, 10 rounds Tuesday Rowing 7a: :30 on/1:00 off, 10 rounds Running 530p: 6×200 for quality, jog back to start for rest […]

Week of 11/5/2012

This week will be our last of heavy training for the Philadelphia Half/Marathon folks, as next week will be our deload week. After the 18th, we’ll start to transition more and more into skill work and general conditioning WODs, like those “Conditioning-only” classes that we used to hold at 630a a little while back. If […]

Week of 10/8

Monday & Tuesday Running – 400m TT, Rest 5:00 then 4×400 @ 75% of TT pace Rowing – EMOM 15 mins, row 150/100m at fastest pace possible at the following SPM: 18, 20, 22, 24, 26, 28, 30, 32, then you choose your stroke rate Wednesday & Thursday Running – 800m TT, rest 5:00 then […]

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