Session 1, Week 3
A. Individual Run Workout
5.6 Miles- Effort= Hard
LAP1 – about 3.21 miles
• Start at FOUNDRY:
• S on Clark to 18th
• W on 18th to Canal
• N on Canal to Harrison
• E on Harrison to Clark
• S on Clark to FOUNDRY
LAP2 – about 2.07 miles
• S on Clark to Roosevelt
• W on Roosevelt to Canal
• N on Canal to Harrison
• E on Harrison to Clark
• S on Clark to FOUNDRY
•
LAP3- about .4 miles
• S On Clark toward Polk
• W on Polk to Wells
• N on Wells to Harrison
• E on Harrison to Clark
• S on Clark to FOUNDRY
DONE
B. Individual Obstacle/Run Workout: Baseline!
5 Rounds
400 m Run
7 Bear Complexes #95/65
1 mile cash out
Notes:
• 1 bear complex= clean + front squat + push press to back of neck + back squat + push press to front + bar down to ground … repeat 7 times per round
• Once all 5 rounds are done, run 1 mile for time
**This workout is for Endurance athletes only. The next time to join in will be in Session 2 starting April 7th