WLC week 1 suggested workouts

1. Run out, Run back
Measure a distance from the front door of your house - 1/2 mile, 1 mile, 1.5 miles, 2 miles.
Starting at your door, run out to the turn around of your choice.
Make note of the time it took to get there.
Turn around and run back.
Try to beat your time to get there on the way back.

2. Run the block
Starting at your front door, run the loop around your block - easy.
When you get back to your house, kick it into gear for the next loop - hard.
Repeat this pattern for at least 10 minutes. 
See what the fastest time you can complete one loop in is.

3. Pace?  What pace?
Starting at your front door, start running. for the first 2 minutes, keep it easy.
Then…
30” - go hard & fast
1:30 - easy
30” - go hard & fast
1:30 - easy
30” - go hard and fast continue at will up to 6x.
Finish with 2 minutes easy.

4. TV Time
Plop yourself down in front of the TV, but instead of on the couch, make a space for yourself on the floor
a. Plank Hold - from elbows or hands - 4-7 minutes (if you think that’s hard, watch this)b. 15-20 reps - Dynamic Prone Cobrac. Lateral Plank Hold - same as plank, just turned sideways - 1-2 minutes each side.

5. Split Pea Soup
For 10, 15 or 20 minutes, be in perpetual motion (as much as possible).
Perform as many total reps (in no particular rep scheme) as possible using the following movements (can also be done in front of the TV).
BurpeesSquats
Push Ups
Lunges
Sit Ups

6. Run Squat, Run
Repeat 3 - 5 times
Run 1/2 mile (or shorter)
40 squats