September 20

September 20

Strength 

Deadlift 3 x 10 

BB Bent over Row 3 x 10 

 

Gymnastics 

KTE 3 x 15 

Scap Pull up 3 x 10 

Med Ball Sit up 3 x 10 

 

Conditioning 

1k row ( 10 box jump every 15 stroke)

 

September 19

September 19

Run

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel Pull 

2 rounds 

20 Walking Lunge 

10 Good Morning 

20 Reverse Lunge 

10 Inch Worm 

20 Lateral Lunge 

10 Lateral Plank 

20 Glute Bridge 

September 18

September 18

Strength 

Press 3 x 5 

Split Squat 3 x 10 e/l 

 

Gymnastics 

Scap Ring Row 3 x 15 

Pull up 3 x 10 

 

Conditioning

5 rounds for movement quality

100m Farmer Carry

10 Burpee

15 Russian KB Swing  

September 16

September 16

Run

Trail Run

Aerobic Threshold Pace

1h:30m 

September 15

September 15

Strength 

Good Morning 5 x 5 

Split Squat 5 x 5 e/l

 

Gymnastics 

Super Set 

Pull up 10-8-6-4-2

Push up 20-18-16-14-12

 

Conditioning 

2k row

September 14

September 14

Run

Intervals

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

6 x 800m w. 1:00 recovery 

4 x 200m w. 200m running recovery 

Warm Down

2 miles easy pace + 100 heel pull

2 rounds

20 Air Squat 

20 Walking Lunge 

20 Sit up 

20 Quadrilateral Deadbug 

20 Push up 

September 13

September 13

Run

Aerobic Threshold Pace

10-12k 

8 x 100m w. 100m walking recovery 

 

Warm Down

2 rounds 

10 Leg Swing 

10 Lateral Leg Swing 

10 Bird Dog 

10 Donkey Kick 

10 Fire Hydrant 

10 Single Leg Glute Bridge 

20 Contralateral Deadbug 

September 12

September 12

Strength

Thruster 5 x 5 

Step up 3 x 20

 

Gymnastics

Muscle up 

3 OTM for 7:00

 

Conditioning

4 rounds 

15 Russian KB Swing 

10 Wall Ball

5 Burpee Box Jump 30"

September 11

September 11

Run

Aerobic Threshold Pace

10-12k 

8 x 100m w. 100m walking recovery 

Warm Down

2 rounds

20 Walking lunge 

10 Good Morning 

20 Reverse Lunge 

10 Inch Worm Push up 

20 Lateral Lunge 

10 Lateral Plank Push up 

20 Glute Bridge 

September 9

September 9

Strength 

Bench 3 x 10 

Sumo Deadlift 3 x 10 

 

Gymnastics 

KTE (s) 3 x 15 

Rope Pull 3 x 20"

Push up to Lateral Plank 3 x 10 

 

Conditioning 

3 rounds for quality 

400m run 

15 Russian KB Swing 

10 Wall Ball

5 Burpee Box Jump (24")

September 8

September 8

Run 

Tempo Run

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

2 miles - M Pace w. 2:00 recovery 

4 x 300m w. 300m running recovery 

Warm down

2 miles easy pace + 100 heel pull

2 rounds for movement quality

10 Inch Worm Push up

10 Lateral Lunge 

10 Reverse Lunge

10 Cat / Cow

10 Knee Circles

10 Bird Dog

20 Contralateral Deadbug

:20 Prone Plank

:20 Lateral Plank

 

September 7

September 7

Strength 

Press 3 x 10 

Goblet Squat 3 x 10 

Tricep Ext. 3 x 10 

 

Gymnastics 

Pull up 3 x 10 

Lateral MB Toss 3 x 10 e/s

Quadrilateral Deadbug 3 x 20 

 

Conditioning

6 rounds 

50m Sandbag Carry 

10 Sand Bag Shoulder 

50m Sand Bag Carry 

10 Burpee over Sand bag

September 6

September 6

Run 

8-10k - Aerobic Threshold Pace 

Warm Down 

20 Walking lunge 

10 Lateral lunge 

20 Air Squat 

10 Good Morning 

20 Sit up 

10 Reverse Lunge 

20 Contralateral Deadbug

10 Supine Plank leg lift 

September 5

September 5

Strength 

Split Squat 3 x 10 e/l

Russian KB Swing 3 x 20 

 

Gymnastics 

Snap Row 3 x 10 

Archer Ring Row 3 x 10 

Rope Climb 3 x 20'

L sit 3 x :15

 

Conditioning 

Sled Push 3 x 100m w. 2:00 recovery 

September 4

September 4

Run

Short Intervals

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

8 x 200m comfortably fast w. 200m running recovery 

Warm Down 

2 miles easy pace + 100 heel pull 

10 Inch worm push up 

10 Push up to lateral Plank 

10 Leg Swing 

10 Lateral Leg Swing 

10 Cat/cow

10 Knee Circles 

10 Fire Hydrant 

10 Bird Dog 

10 Donkey Kick 

20 Quadrilateral Deadbug

September 2

September 2

Strength 

Push Press 2 x 10 

BB Upright Row 2 x 10 

Front Squat 2 x 10 

Good Morning 2 x 10 

 

Conditioning

20:00 for movement quality 

Row 250m 

10 Burpee Pull up 

20 Step up 20"

30 Double Under 

September 1

September 1

Run 

8-10k - Aerobic Threshold Pace

Warm Down

100 Heel Pull

2 Rounds 

10 Cat/Cow

10 Bird Dog 

10 Donkey Kicks

10 Knee Circles 

10 Fire Hydrants 

10 V up 

10 Prone Plank Leg Lift