November 20

November 20

Run 

Aerobic Threshold Pace 

15-20k 

6 x 200m w. 200m walking recovery 

Warm Down / 2 rounds

50 Heel Pull 

10 Good Morning 

10 Reverse Lunge 

10 Lateral Lunge 

10 Push up to Lateral Plank

10 Lateral Plank Leg Raise 

10 Single Leg Glute Bridge 

20 Contralateral Deadbug 

20 Sit up 

November 18

Run

Aerobic Threshold Pace

20-25k Trail Run 

 

Warm Down

10 Cat/Cow

10 Straight Leg Fire Hydrant 

10 Knee Circles 

10 Lateral Plank Leg Raise 

10 Spiderman Push up 

10 Supine Plank Leg Raise 

20 Sit up 

20 Glute Bridge 

November 17

Strength 

Front Squat 5 x 5 

Press 5 x 3 

Good Morning 1 x 10

 

Gymnastics 

Snap Row 5 x 10 

Glute Ham Raise 3 x 10 

Hollow Rock 1 x 3:00

 

Conditioning 

5 rounds 

20 Russian Kettle Bell Swing 

20 Box Jump 

November 16

November 16

Run 

Marathon Pace Intervals

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

5 x 2k - M pace w. 2:00 recovery 

2 x 800 - M pace w. 1:00 recovery 

 

Warm Down

2 miles easy pace + 100 heel pull

10 Inch Worm Push up

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

10 Knee Circles 

10 Single Leg Glute Bridge 

20 Quadrilateral 

November 15

November 15

Strength 

Split Squat 5 x 5 e/l

Sumo Deadlift HP 3 x 5 

Barbell Row 1 x 20 

 

Gymnastics 

HSPU 5 x 5 

KTE 3 x 15 

Back Extension 1 x 30 

 

Conditioning 

Sled Push 5 x 1:00 w. 1:00 recovery 

Sled Pull 5 x 1:00 w. 1:00 recovery 

November 14

November 14

Run 

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

50 Heel Pull

20 Walking lunge 

16 Lateral Lunge 

10 Reverse Lunge 

20 Contralateral Deadbug

20 Glute Bridge 

November 13

November 13

Strength 

Squat 5 x 5 

Press 3 x 5 

Deadlift 1 x 5 

 

Gymnastics 

Pull up 5 x 5 

Ring Row 3 x 15 

Handstand Hold 1 x 5:00

 

Conditioning 

Ski Erg 10 x :30 w. 1:30 recovery 

November 8

November 8

Run

Intervals

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

6 x 1k - T pace w. 1:00 recovery 

3 x 500m - I pace w. 400m running recovery 

 

Warm Down

2 miles easy pace + 100 heel pull

20 walking Lunge 

10 Lateral Lunge 

20 Quadrilateral Deadbug 

10 Push to Lateral Plank 

20 Sit up 

10 Single Leg Glute Bridge 

November 7

November 7

Strength 

Press 5 - 3 - 2 - 2

Split Squat 4 x 10 e/l 

 

Gymnastics 

5 rounds

2 HSPU 

3 Ring Dip

 

Conditioning

10:00 AMRAP

75' OH Single Arm Carry

75' Single Arm Farmer Carry

75' Sled Drag  

5 Ring Push up 

November 6

November 6

Run

Aerobic Threshold Pace

12-15k 

8 x 200m w. 200m waling recovery 

Warm Down

2 rounds

50 Heel Pull

10 Inch Worm Push up 

10 Lateral Plank Leg Raise 

10 Cat/Cow

10 Bird Dog 

10 Fire HYdrant 

10 Donkey Kick 

10 Knee Circles

20 Glute Bridge 

20 Contralateral Deadbug

November 4

November 4

Run 

Threshold Intervals 

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

6 x 800m - T pace w. 1:00 recovery 

Warm Down 

2 miles E pace + 100 Heel Pull 

10 Inch Worm Push up 

10 Cat/Cow

10 Bird Dog 

10 Donkey Kick 

10 Fire Hydrant

10 Prone Plank Leg Raise e/l 

10 Lateral Plank Leg Raise e/l

20 Quadrilateral Deadbug

November 3

November 3

Strength 

Cluster 5 - 3 - 2 - 2

Step up 4 x 10 e/l

KB Swing 4 x 15 

 

Gymnastics 

Muscle up 3 OTM for 8:00

TTB 3 x 10 

 

Conditioning 

Sled Push 5 x 100m AHAP rest 2:00

 

 

November 2

November 2

Run 

Aerobic Threshold Pace 

12-15k 

8 x 100m w. 100m walking recovery

Warm Down 

2 rounds 

50 Heel Pull 

20 Reverse Lunge 

15 Air Squat 

10 Lateral Lunge 

10 Bird Dog

10 Straight Leg Fire Hydrant 

10 Lateral Plank Leg Raise 

20 Contralateral Deadbug

 

 

November 1

November 1

Strength 

Bench Press 5 - 3 - 2 - 2

Deadlift 5 - 3 - 2 - 2

Windmill 5 - 3 - 2 - 2 e/s

 

Gymnastics 

Scap Ring Row 3 x 15 

Ring Row 3 x 10 

KTE 3 x 15 

 

Conditioning 

3 Rounds 

20 KB Swing 

15 Box Jump 20"

10 Burpee Pull up 

October 31

October 31

Run

Speed Development

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

10 x 200m - I pace w. 200m walking recovery 

Warm Down

2 miles E pace + 100 heel pull

2 rounds

10 Inch Worm Push up 

20 Walking Lunge 

10 Good Morning 

20 Reverse Lunge 

10 Bird Dog 

20 Contralateral Deadbug

10 Donkey Kick 

20 Sit up 

 

October 30

October 30

Strength 

Push Press 5 - 3 - 2 - 2

Back Squat 5 - 3 - 2 - 2 

Turkish Get up 5 - 3 - 2 - 2 

 

Gymnastics 

Glute Ham Raise 3 x 10 

Back Extension 3 x 10 

V-up 3 x 15 

 

Conditioning 

3 rounds

400m Run 

21 KB Swing 

12 Pull up 

October 28

Strength 

Press 3 x 5 

Front Squat 3 x 5 

Split Squat 3 x 10 e/l

 

Gymnastics 

5 rounds 

20 Hollow Rock 

15 KTE 

10 V-up 

 

Conditioning 

2k Row