January 22

January 22

Strength

Front Squat 5 - 3 - 2 - 2

Press 5 - 3 - 2 - 2

Accessory

3 rounds

5 - 1/2 Kneeling DB Press

10 Renegade Row

5 DB Single Arm Floor Press

Calisthenics

5:00 Plank Pose (change poses/positions as needed)

5 Rope Climb 20” or 5 rounds of 10 Strict Pull up

Conditioning

5 Rounds

10 DB Thruster

5 Burpee Box Jump

15 KB Swing

January 20

Run

Aerobic Threshold Pace

8-10k

8 x 100m w. 100m walking recovery

Warm Down

2 Rounds

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 19

January 19

Run

Aerobic Threshold Pace

2h:30 - 3h:00 on trail

Warm Down

2 Rounds

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 18

January 18

Run

Aerobic Threshold Pace

15k

Warm Down

2 Rounds

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 17

January 17

Strength

Push Press 5 - 3 - 2 - 2

Accessory

20 KB Snatch Left

20 KB Row Left

20 KB Snatch Right

20 KB Row Right

Calisthenics

5 Rounds

10 Scap Pull up

10 TTB

:20 Hanging L-Sit

10 Burpee Penalty each time you drop from the Bar before completing a round, rest as needed between rounds

Conditioning

12 Step up

6 Box Jump

12 Wall Ball

January 16

January 16

Run

Aerobic Threshold Pace for 5k

Marathon Pace for 3k

Aerobic Threshold for 1k

Marathon Pace for 1k

Threshold Pace for 1k

Aerobic Threshold for 2k

Warm Down

Lunge Matrix + Foundation Training

January 15

January 15

Strength

Front Squat 5 - 3 - 2 - 2

Accessory

Super Set

10-1

DB Bench

Racked Front Lunge

Calisthenics

10-1

Pull up

HSPU

Conditioning

10:00 AMRAP

6 Deadlift

3 Hang Power Clean

1 Thruster

30 Double Under

January 16

January 16

Run

Aerobic Threshold Pace

5k w. nasal breathing

Hip Circle Drills + Form Drills

9 x 150m sprint w. 150m walking recovery

1 mile AT Pace

Warm Down

Lunge Matrix x’s 2

January 13

January 13

Run

Progressive Pace

Up to 3h:00 on trails final 30:00 @ Marathon Pace

Warm Down

2 Round

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 12

January 12

Run

Aerobic Threshold Pace

15k

Warm Down

2 Round

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 11

January 11

Strength

Press 3 x 5

Calisthenics

3 Rounds

:20 L-Sit

:30 Hollow Rock

1:00 Supine Plank Pose

Conditioning

EMOM 10:00

Odd 1:00 - 15 Goblet Squat, max Double Under w. remaining time

Even 1:00 - 15 KB Swing

January 10

January 10

Run

Threshold Intervals

Warm up: Joint mobility, lunge matrix, hip circle drills, 2 miles E pace + form drills

1 x 1 mile w. 2:00 resting recovery

4 x 800m w. 1:00 resting recovery

1 x 1 mile

Warm Down

2 Round

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

Finish w. 2 miles E pace

January 9

January 9

Strength

Front Squat 3 x 5

Calisthenics

3 rounds

8 Strict Pull up

10 Step up e/l

12 KTE

Conditioning

10:00 AMRAP

12 Box Jump

6 Thruster

6 Bar Facing Burpee

January 8

January 8

Run

Aerobic Threshold Pace

10-12k

6 x 100m w. 100m walking recovery

Warm Down

2 Rounds

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 7

January 7

Rest Day

or

5 Parks Yoga for Runners

January 6

Run

Aerobic Threshold Pace

Up to 2h:00 on trails w. nasal breathing

Warm Down

2 Round

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 5

Run

Threshold Intervals

Warm Up: 100 heel pull, lunge matrix, hip circle drills, 2 miles w. nasal breathing + form drills

5 x 2k w. 2:00 resting recovery returning to nasal breathing

Warm Down

2 Round

20 Calf Raise

10 Inch Worm Push up

10 Good Morning

10 Cat Cow

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

January 4

Strength

Back Squat 5 x 3

Calisthenics

4 rounds

15 Scap Pull up

10 Ring Row

5 Pull up

1 Rope Climb 15-20’

Conditioning

10 x 100m sprint w. 100m walking recovery