July 27

July 27

Run

Intervals

5 x 2k @ M Pace w. 2:00 recovery 

3 x 1k @ T pace w. 1:00 recovery 

 

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

Warm Down/2 rounds

10 Leg Swing 

10 Lateral Leg Swing 

10 Good Morning 

10 Cat/Cow

10 Knee Circles

10 Bird Dog 

10 Single Leg Glute Bridge 

July 26

July 26

Run

Aerobic Threshold / Double

AM. 15-20k

PM. 8-10k 

 

Warm Down

20 Walking Lunge 

`10 Lateral Lunge

20 Sit up 

10 Push up to Lateral Plank

20 Glute Bridge 

10 Inch Worm Push up 

20 Contralateral Deadbug

July 25

July 25

Strength 

Super Set

Box Jump 3 x 10 (24" step down)

Back Squat 3 x 5 

Bound 20m

 

Gymnastics

Scap Pull up 5 x 10

Ring Row 5 x 10

Lateral Plank KTE 5 x 10 e/l

Hollow Rock 5 x 30

 

Conditioning

10 x 100m w. 100m walking recovery  

 

 

July 24

July 24

Run

Aerobic Threshold Pace

15-20K 

3500' - 4000' VAM 

 

Warm down - 2 rounds

10 Leg Swing

10 Lateral Leg Swing 

10 Good Morning 

10 Knee Circles 

10 Bird Dog 

10 Single Leg Glute Bridge 

July 22

July 22

Run 

Trail /Long 

3-4h:00 w. 3-4k Vertical 

 

July 21

July 21

Strength 

Split Squat 3 x 10 e/l

Russian KB Swing 3 x 15

Tricep Extension 3 x 10 

DB Row 3 x 10 

 

Gymnastics 

Scap Pull 3 x 10 

Snap Push 3 x 15

Lateral MB Toss 3 x 10 

Russian Twist 3 x 20 

 

Conditioning 

10 x 100m OTM 

 

July 20

July 20

Run

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

3 x 2 mi @ M pace w. 4:00 recovery

6 x 400m w. 2:00 recovery 

Warm Down: 2 miles easy pace + 100 heel pull

2 rounds for movement quality 

20 walking lunge 

15 Air Squat 

10 Lateral Lunge 

15 Lateral Leg Raise 

20 Quadrilateral Deadbug

 

July 19

July 19

Run

AM 12-15k @ AeT Pace

PM. 8-10k finish w. 10 x 100m w. 100 walking recovery 

Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills 

Warm down

10 Good Morning 

10 Leg Swing 

10 Lateral Leg Swing

10 Cat/Cow

10 Single Leg Glute Bridge

10 Bird Dog

10 Lateral Plank Knee to Elbow 

20 Contralateral Deadbug

20 Sit up 

July 18

July 18

Strength 

Thruster 3 x 5 

Step Down 3 x 10 e/l (12")

Lunge Twist 3 x 10 e/l

 

Gymnastics 

5 rounds

5 Strict Pull up 

10 Push up to Lateral Plank 

15 Box Jump 20" step down 

 

Conditioning 

AMRAP 8:00

50m Sand Bag Carry 

10 SB Squat

50m SB Carry 

10 Burpee over SB

July 17

July 17

Run

AM. 10 x 100m w. 100m walking recovery 

Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills

Warm down : 100 heel pull, 10 good morning, 10 leg swing, 10 lateral leg swing, 10 cat/cow, 10 knee circles, 10 contralateral dead bug, 10 lateral plank knee to elbow, 10 quadrilateral dead bug 

 

PM. 8-10k Aerobic Threshold Pace 

Warm down : 20 walking lunge, 20 Glute bridge, 10 lateral leg raise, 10 straight leg fire hydrant, 10 clam shell, 20 Sit up, 20 Push up

June 15

June 15

Long Run

Up 5h:00 with 4-6k of Vertical 

Warm Down

100 Heel Pull 

10 Good Morning 

10 Cat / Cow 

:30 Plow Pose 

:30 Plank Pose 4 Point 

10 Supine Plank Leg Lift e/s

10 Lateral Plank Leg Lift e/s

 

July 14

July 14

Strength 

Goblet Squat 3 x 10 

OH Lunge 3 x 5 e/l

Step Down 3 x 10 e/l (12")

 

Gymnastics 

Burpee Pull up 3 x 10

Strict TTB 3 x 10 

Lateral Plank Knee to Elbow 3 x 10 e/s

Reverse Hyper 3 x 10 

 

Conditioning

1k Row ( 10 RKB Swing every 15 stroke)

 

July 13

July 13

Run

15-20k shooting for 2-3k of vertical @ Aerobic Threshold

Warm Down

100 Heel Pull 

20 Glute Bridge 

20 Sit up 

20 Quadrilateral Deadbug 

10 Bird Dog 

10 Donkey Kick

10 Knee Circle 

10 Straight Leg Fire Hydrant 

July 12

July 12

Run

Hill Climbs

Option 1 - Short Hill

10 x 400m w. 400m easy run down recovery 

 

Option 2 - Long Climbs

3 x 10:00 w. 5:00 hiking recovery 

 

Warm Down

100 Heel Pull 

30 Walking Lunge 

20 Air Squat 

10 Lateral Lunge 

10 Leg Swing 

10 Lateral Leg Swing

10 Bird Dog 

10 Single Leg Glute Bridge 

July 11

July 11

Strength

Split Squat 3 x 5 e/l

Russian KB Swing 3 x 15

Step up 3 x 10 e/l (20")

 

Gymnastics

Back Extension 3 x 15

Ring Row 3 x 15

Hollow Rock 3 x 30

 

Conditioning 

10 x 100m OTM  

July 10

July 10

Run

Regeneration Run

AM. 15-20k @ Aerobic Threshold Pace

Optional PM. 8-10k 

Warm Down

100 Heel Pull 

10 Leg Swing 

10 Lateral Leg Swing 

10 Good Morning 

10 Reverse Lunge 

10 Lateral Lunge 

10 Fire Hydrant 

10 Knee Circle 

10 Cat / Cow 

July 8

July 8

Run

Regeneration Run

15-20k @ Aerobic Threshold Pace

Warm Down

100 Heel Pull

10 Good Morning

10 Cat/Cow

10 Fire Hydrant

10 Bird Dog

10 Donkey Kick

10 Knee Circles

10 Lateral Lunge  

 

July 7

July 7

Strength 

Goblet Squat 3 x 10

Step Down 3 x 10 e/l (12")

OH Reverse Lunge 3 x 10 e/l 

DB Row 3 x 10 e/a

 

Gymnastics 

5 rounds for movement quality 

10 Pull up 

20 Russian Twist 

30 Hollow Rock 

20 Contralateral Deadbug

10 V-up

 

Conditioning 

5 Rounds

15 Burpee

20 Russian KB Swing