APRIL CHALLENGE: SPRING FLING

Running only 2x Week, Running + Strength 1x Week, Upper Body Strength/Lower Body Strength/Full Body Strength 1x Week each

RUNNING ONLY

Week 1: 3/31-4/6

Day 1: 1 mile Time Trial Pre-Test

Day 2: 25-30 minutes easy pace

Week 2: 4/7-4/13

Day 1: 3x800m Run on 3 minutes rest (hard pace on each run)

Day 2: 30-35 minutes easy pace

Week 3: 4/14-4/20

Day 1: 6x400m Run on 2 minutes rest (hard pace on each run)

Day 2: 35-40 minutes easy pace

Week 4: 4/21-4/27

Day 1: 8x200m on 1 minute rest (hard pace on each run)

Day 2: 40-45 minutes easy pace

Week 5: 4/28-4/30

1 mile Time Trial Post-Test

RUNNING + STRENGTH

Week 1: 3/31-4/6

Pre-Test: 5 Rounds For Time: 100m Run + 10 Burpees + 10 Air Squats

Week 2: 4/7-4/13

3 Rounds For Time: 200m Run + 15 Burpees + 15 Air Squats

Week 3: 4/14-4/20

2 Rounds For Time: 400m Run + 20 Burpees + 20 Air Squats

Week 4: 4/21-4/27

For Time: 800m Run + 30 Burpees + 30 Air Squats

Week 5: 4/28-4/30

Post-Test: 5 Rounds For Time: 100m Run + 10 Burpees + 10 Air Squats

STRENGTH

Week 1: 3/31-4/6

Upper Body: 12 Double DB Bench Press + 6/4 Pull-ups (5 sets each)

Lower Body: 12 Double KB Lunges + 8 Side to Side Knee Raises (5 sets each)

Full Body: 8 Renegade Rows + 12 Russian KB Swings (5 sets each)

*choose challenging weight for each movement

Week 2: 4/7-4/13

Upper Body: 10 Double DB Bench Press + 6/4 Pull-ups (5 sets each)

Lower Body: 10 Double KB Lunges + 10 Side to Side Knee Raises (5 sets each)

Full Body: 10 Renegade Rows + 10 Russian KB Swings (5 sets each)

*choose challenging weight for each movement

*increase weight from last week on any movements that the reps decreased

Week 3: 4/14-4/20

Upper Body: 8 Double DB Bench Press + 7/5 Pull-ups (5 sets each)

Lower Body: 8 Double KB Lunges + 12 Side to Side Knee Raises (5 sets each)

Full Body: 12 Renegade Rows + 8 Russian KB Swings (5 sets each)

*choose challenging weight for each movement

*increase weight from last week on any movements that the reps decreased

Week 4: 4/21-4/27

Upper Body: 6 Double DB Bench Press + 7/5 Pull-ups (5 sets each)

Lower Body: 6 Double KB Lunges + 14 Side to Side Knee Raises (5 sets each)

Full Body: 14 Renegade Rows + 6 Russian KB Swings (5 sets each)

*choose challenging weight for each movement

*increase weight from last week on any movements that the reps decreased

Week 5: 4/28-4/30

AMRAP 6: 4/3 Pull-ups + 8/6 Push-ups + 12 Single DB Lunges