Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

no video today, you got this!

WARMUP

Running Line Drills

High Knee Karaoke (side step over the fence)
Over the Hurdle (front step)
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

WODS

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

DESCRIPTION

“Tosh Sprints” is a simple and effective interval style workout
You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs
For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run
You will follow this 1:1 work to rest ratio for each distance
With rest built into each round, the goal is to move quickly through each effort
Your score is the total time, including rest, it takes you to complete the 3 rounds
We can expect this piece to take around 25-35 minutes to complete

MODIFICATIONS

ROW

250 Meters
500 Meters
750 Meters

ASSAULT

14/10 Calories
28/20 Calories
42/30 Calories

To maximize our efficiency, we can try to minimize the amount of time our foot is on the ground
When the foot is on the ground for a long time, it likely means we’ve landed in the heels and “rolled” through the whole foot
Instead of landing in the heels, which slows us down and puts excess strain on the joints, we want to quickly change which leg is supporting the body weight
Think of your shoes as bouncing basketballs
Right when they makes contact with the ground, they immediately change direction to come right back up and under the hip

TIPS

If you are not at a track, it can be helpful to run 200 meter loops for consistency
200 Meter Run: 1 x 200 Meters
400 Meter Run: 2 x 200 Meters
600 Meter Run: 3 x 200 Meters
Try to move at the same speed for each distance across the 3 rounds
You may want to assign yourself 3 different “gears” to try and hold
You can use your watch to figure out these gears or simply try to feel it out based on perceived effort
Your gears will slightly slow down as you move from the short 200’s towards the longer 600’s
Make a mental note of your times at each distance after the first round so you can re-create those speeds in rounds 2 and 3