November 14

November 14

Strength

Front Squat 5 x 3

Accessory

Split Squat 2 x 10

Pistol Box Squat 2 x 10

Calisthenics

10 Hollow Rock OTM for 10:00

Conditioning

4 rounds

50m Sled Push

50m Sled Drag

100m Backwards Run

Rest 2:00 between rounds

November 13

November 13

Run

Timed Intervals / Threshold Pace

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills

1 x 10:00 w. 2:00 running recovery

1 x 8:00 w. 2:00 rr

1 x 6:00 w. 2:00 rr

1 x 4:00 w. 2:00 rr

4 x 1:00 w. 1:00 walking recovery

Warm Down

2 miles E pace w nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 12

November 12

Run

Aerobic

Threshold Pace

12-15k sustaining nasal breathing throughout

6 x 100m w. 100m walking recovery

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 10

November 10

Run

Aerobic Threshold Pace

Long Run / Trail Run

2h:00 - 2h:30m

maintaining nasal breathing through out, for the final 40:00 @ Marathon Pace

3 x 100m w. 100m walking recovery

3 x 30 Walking Lunge

3 x 30ā€™ Bounding

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 9

November 9

Strength

Deadlift

5 x 3

Accessory

DB Reverse Fly 2 x 10

Incline Bench 2 x 10

Calisthenics

3 rounds

:20 L-Sit

:20 Boat Pose

:20 Lateral Plank Pose

Conditioning

5 Sandbag Shoulder

50ā€™ Sandbag Carry

10 Burpee over the Sandbag

November 8

November 8

Run

Aerobic Threshold Pace

12-15k w. nasal breathing through out

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 7

November 7

Run

Timed Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills

2 x 10:00 w. 2:00 running recovery

1 x 5:00 w. 1:00 rr

3 x 2:00 w. 1:00 rr

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 6

November 6

Run

Aerobic Threshold Pace

10-12k

6 x 100m w. 100m walking recovery

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 5

November 5

Strength

Complex - 3 sets

3 Clean

2 Push Press

3 Thruster

Accessory

DB Row 2 x 10

Front Shoulder Raise 2 x 10

Calisthenics

HSPU 3 OTM for 8:00

Conditioning

6 rounds

10 DB Thruster

10 KB Swing

November 4

November 4

Run

Aerobic Threshold Pace

2h:00m - 2h:30m

3 x 30 walking lunge

3 x 100m w. 100m walking recovery

3 x 30m bounding

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

November 2

November 2

Strength

Curtis Pā€™s

5 x 3

1x Curtis P = ( Hang Squat Clean + Lunge + Lunge + Push Press )

Accessory

Good Morning 2 x 10

Bicep Curl 2 x 20

Calisthenics

5 rounds

15 KTE

30 Russian Twist

:30 L-Sit

Conditioning

8 DB Thruster OTM for 8:00



November 1

November 1

Run

Aerobic Threshold Pace

12-15k

2 x 400m Up hill w. walk down recovery

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

October 31

October 31

Strength

Complex - 4 sets

4 Hang Power Clean

3 Front Squat

1 Push Jerk

Accessory

Reverse Fly 2 x 10

Band Pulls (supinated Grip) 2 x 25

Calisthenics

5 rounds for quality

5 Pull up

10 Push up

20 Alternating Pistol Box Squat

Conditioning

5 Rounds

10 Burpee

20 KB Swing

October 30

October 30

Run

Threshold Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills

4 x 2k w. 2:00 resting recovery ( returning to nasal breathing )

4 x 200m w. 200m running recovery ( returning to nasal breathing )

Warm Down

2 miles E pace w. nasal breathing + 100 heel pull

October 29

October 29

Run

Aerobic Threshold Pace

10-12k ( focusing on nasal breathing through out )

4 x 300m w. 2:00 resting recovery

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

October 28

October 28

Run

Aerobic Threshold Pace

1h:30m - 2h:00

3 x 30 walking lunge

3 x 100m w. 100m walking recovery

3 x 30m bounding

Warm Down

2 miles E pace w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Plank Pose

October 26

October 26

Strength

Push Press 5 - 3 - 2 - 2

Thruster 5 - 3 - 2 - 2

Accessory

Ab Wheel 2 x 20

Reverse Hyper 2 x 20

Calisthenics

Snap Push up 2 x 20

Pull up 2 x max rep

V-up 2 x 15

Conditioning

Death by Burpee ( 1 Burpee OTM, increase one burped each minute )