January 17

Strength

Turkish Get up 3 x 5 e/s

Wind Mill 3 x 10

KB Swing 3 x 15

 

Gymnastics

Push up to Lateral Plank 3 x 10

V-up 3 x 10

Back Extension 3 x 15

 

Conditioning

3 rounds 

20 Step up

10 KB Swing

10 Sandbag Shoulder  

 

January 16

January 16

Run

Aerobic Threshold Pace

12-15k 

6 x 1:00 I Pace w. 1:00 active recovery 

Warm Down

2 rounds 

10 Good Morning 

10 Lunge Jump 

10 Wall Squat 

10 Glute Bridge 

10 Back Extension 

20 Quadrilateral Deadbug

20 Sit up 

January 15

January 15

Strength 

Press 3 x 5 

Front Squat 3 x 5 

Thruster 1 x 10 

 

Gymnastics 

Pull up 3 x 10 

TTB 3 x 10 

Lunge Twist 

 

Conditioning 

10 Sandbag Squat 

10 OH MB Toss

10 Burpee

30 Double Under 

January 14

January 14

Run

Long Run

Aerobic Threshold Pace

1h:30m - 2:00 Trail Run

Warm Down

2 rounds

10 Heel Raise

10 Hindu Squats

10 Lateral Lunge 

10 Split Squats 

10 Bird Dog 

10 Donkey Kicks 

10 Fire Hydrant 

20 Sit up 

20 Contralateral Deadbug

 

January 9

Run 

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down 

10 Split Squat 

10 Lateral Lunge 

10 Step Down 

10 Good Morning 

10 Single Leg Glute Bridge 

20 Contralateral Deadbug

20 Sit up 

January 8

Strength 

Front Squat 3 x 5 

DB Press (single arm) 3 x 5 

Deadlift 2 x 10 

 

Gymnastics 

Scap Row 3 x 10 

Hinge Row 3 x 10 

Plank Slider Knee to Elbow 3 x 10 

 

Conditioning 

10 Stone Squat 

10 Stone Shoulder 

10 Burpee

January 6

Strength 

Turkish Get up 3 x 10 e/s

Windmill 3 x 10 e/s

KB Snatch 3 x 10 e/a

 

Gymnastics 

Muscle up 5 x 3

HSPU 5 x 5

Pistol 3 x 10 

 

Conditioning 

Ski Erg 2k 

January 5

Run

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 rounds

10 Heel Raise

10 Step Down 

10 Lateral Squat Walk 

10 wall Squats 

10 Bird Dog

10 Donkey Kick 

10 V-up

20 Sit up 

 

January 4

Strength 

Banded Split Squat 3 x 5 

Single Leg RDL 3 x 10 

Upright DB Row 3 x 10 

Tricep Ext 3 x 10 

 

Gymnastics

TTB 3 x 10 strict

Lateral MB Toss 3 x 20 alternate

Russian Twist 3 x 30 

 

Conditioning 

8:00 AMRAP

10 Stone Squat 

50m Stone Carry 

January 3

January 3

Run 

Marathon Pace Intervals

Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills

2 x 15:00 w. 3:00 active recovery 

5 x 5:00 w. 1:00 active recovery 

3 x 1:00 w. 1:00 active recovery 

Warm Down  

2 miles E pace + 50 heel pull 

2 Rounds 

10 Lateral Lunge 

10 Lunge Twist 

10 Good Morning 

10 Knee Circle

10 Straight Leg Fire Hydrant 

10 Bird Dog

10 Donkey Kick

20 Sit up 

20 Quadrilateral Deadbug

January 2

January 2

Strength 

Push Press 3 x 5 

Thruster 3 x 10

Sumo Deadlift 3 x 5 

 

Gymnastics 

Scap Pull up 3 x 10 

Hinge Row 3 x 10 

Archer Row 3 x 10 

Hollow Rock 3 x :20 

 

Conditioning 

5 Rounds

10 Tire Flip

20 Sledge Hammer

30 Double Under 

January 1

January 1

Run

Aerobic Threshold Pace

12-15k 

10 x :30 w. :30 running recovery 

Warm Down

2 rounds 

50 heel pull

10 Leg Swing 

10 Lateral Leg Swing 

10 Step Down 

10 Inch Worm Push up 

10 Push up to Lateral Plank 

10 Lateral Plank Leg Raise 

10 Knee Circle

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

December 30

Strength 

Push Press 3 x 5

Thruster 3 x 5 

Reverse Hyper 3 x 10 

 

Gymnastics 

5 rounds 

50m Bear Crawl 

50m Crab Walk forward 

50m Crab Walk backward 

50m Broad Jump

 

Conditioning 

Ski Erg 5 x 500m 

December 29

Run

Aerobic Threshold Pace

20-25k 

Warm Down

10 Step up 

10 Step Down 

10 Reverse Lunge 

10 Clam Shell 

10 Reverse Clam Shell

10 Donkey Kick 

10 Single Leg Glute Bridge 

December 28

December 28

Strength 

Seated DB Press 3 x 10 

Split Squat 3 x 10 

Single Leg RDL 3 x 5

 

Gymnastics 

Pull up 3 x Max Rep

Pistol 3 x 10 

Box Jump 3 x 10 (30")

 

Conditioning 

3 rounds 

50m Farmer Carry 

50m Slep Push 

50m Sled Drag 

50m Stone Carry 

December 27

December 27

Run

Marathon Pace Intervals

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills

4 x 10:00 w 2:00 recovery 

5 x 1:00 w. 1:00 recovery 

Warm Down

2 miles E pace + 100 heel pulls 

20 Reverse Lunge 

10 Lateral Lunge

:20 Squat Hold

10 Lateral Leg Raise 

20 Sit up 

10 Straight Leg Fire Hydrant 

20 Quadrilateral Deadbug 

December 26

December 26

Strength 

Press 3 x 5 

Back Squat 3 x 5 

Deadlift 1 x 10 

 

Gymnastics 

Hinge Row 3 x 10 

Archer Row 3 x 10 

HSPU 5 OTM for 8:00

 

Conditioning 

5 rounds 

20 KB swing 

40 Double Under 

December 25

December 25

Run

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down

2 rounds

Split Squat 10 

Seesaw Walk 10 

Knee Circles 10 

Fire Hydrant 10 

Bird Dog 10 

Donkey Kick 10 

Contralateral Deadbug 20

Sit up 30