Week of 100801 Supplemental Sessions

Sara gets her wall ball on.

Cycle: Summer 2010 (pdf)
Week: 100801

Please note, all these workouts assume a proper warm-up.

Regulars

This sessions are specially designed for participants in the Warrior Dash on August 21st. They will serve everyone else too but if you’re doing the Warrior Dash try to work this in.

Session 1 (R1)
Complete between primary sessions A and B.

Run 5k. A map of the usual EmerFit course will be provided. For a bit longer course with more hilly off-road terrain but still from the gym run south along the railroad tracks to Trilby and back.

Session 2 (R2)
Complete between primary sessions B and C.

4-8 Hill Sprints. Sprint up, walk down, rest and repeat.

We recommend the hill going north on Lemay between Trilby and Harmony. Park at Fossil Creek park.

Endurance Athletes

See “Regulars” workouts above.

Weekend Warriors

Session 1 (W1)
Complete between primary sessions A and B.

6 Rounds:
Run 400 meters
1 Mini-Leg Blaster

Expect to see this session through July with increases in the distance and number of rounds.

Session 2 (W2)
Complete between primary sessions B and C or after C.

60 minute trail run.