February 21

February 21

Run

Timed Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + from drills

4 x 4:00 @ Threshold Pace w. 2:00 resting recovery, returning to nasal breathing

4 x 1:00 @ T Pace w. 1:00 resting recovery

Warm Down

2 miles E pace w. nasal breathing

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February 20

February 20

Strength

D-Load

Deadlift 3 x 5

5 @ 40% of 90% of your 1 RM

5 @ 50% of 90% of your 1 RM

5 @ 60% of 90% of your 1 RM

Accessory

Single Leg RDL 3 x 10

DB Bent over Row 3 x 10

Calisthenics

3 rounds

10 Shoot Throughs

10 Push up to Lateral Plank

20 Sit up

Conditioning

8:00 AMRAP

40 Double Under

20 KB Swing

February 19

February 19

Run

Aerobic Threshold Pace

15k w. nasal breathing

8 x 100m w. 100m walking recovery

Warm Down

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February 18

Strength

D-Load Weak

Press 3 x 5

5 @ 40% of 90% of your 1 RM

5 @ 50% of 90% of your 1 RM

5 @ 60% of 90% of your 1 RM

Accessory

1/2 Kneeling DB Press 3 x 10

DB Curl 3 x 10

Calisthenics

3 rounds

8 Pull up

12 GHD Sit up

10 Lateral Plank on elbow w. reach through

Conditioning

4 rounds

250m Row

15 KB Swing

10 Burpee Pull up

February 17

Run

Aerobic Threshold Pace

15 w. nasal breathing

Warm Down

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February 16

February 16

Run

Aerobic Threshold Pace

20k w. final 3 miles @ Marathon goal pace

Warm Down

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February 15

February 15

Strength

Deadlift 5 - 3 - 1+

5 @ 75% of 90% of your 1 RM

3 @ 85% of 90% of your 1 RM

1+ @ 95% of 90% of your 1 RM

Accessory

Hanging KTE 3 x 10

Reverse Hyper 3 x 10

Calisthenics

Glute Ham Plank 3 x 1:00

Back Ext. 3 x 10

TTB 3 x 10

Conditioning

12:00 AMRAP

6 Box Jump

12 DB Thruster

18 Slam Ball

February 14

February 14

Run

Timed Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills

5:00 - 4:00 - 3:00 - 2:00 - 3:00 - 4:00 - 5:00 at Marathon goal pace, w. 1:00 resting recovery

Warm Down

2 miles E pace w. nasal breathing

Warm Down

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February  13

February 13

Strength

Press 5 - 3 - 1+

5 @ 75% of 90% of your 1 RM

3 @ 85% of 90% of your 1 RM

1+ @ 95% of 90% of your 1 RM

Accessory

Seated DB Press 3 x 10

Standing BB Curl 3 x 10

Calisthenics

20 Hollow Rock

:15 Hanging L-Sit

10 V-Up

Conditioning

5 rounds

10 Ring Row

20 Sit up

30 Double Under

February 12

February 12

Run

Aerobic Threshold Pace

15k

8 x 100m w. 100m walking recovery

Warm Down

10 Calf Raise

10 Reverse Lunge to Step up

10 Push up to Lateral Plank

10 Single Leg Glute Bridge

10 Leg Raise toe down

10 Fire Hydrant

10 Donkey KIck

20 Contralateral Deadbug

20 Sit up

February 11

February 11

Strength

Squat 5 - 3 - 1+

5 @ 75% of 90% of your 1 RM

3 @ 85% of 90% of your 1 RM

1+ @ 95% of 90 of your 1 RM

Accessory

Reverse Lunge to Step up 20” 3 x 10

Reverse Hyper 3 x 10

Calisthenics

3 rounds

Banded Lunge Twist 10 e/s

Russian Twist 3 x 20

GHD Sit up 3 x 20

Conditioning

10:00 EMOM

Odd 1:00 - 10 Wall Ball

Even 1:00 10 Russian KB Swing

February 10

Run

Aerobic Threshold Pace

12k

Warm Down

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Glute Bridge Hold

February 9

Run

Aerobic Threshold to Marathon Pace

15k w. final 2 miles @ M goal pace

Warm Down

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Supine Plank

February 8

February 8

Strength

Deadlift 3 x 3

Set 1 - 3 @ 70% of 90% of your 1 RM

Set 2 - 3 @ 80% of 90% of your 1 RM

Set 3 - 3+ @ 90% of 90% of your 1 RM

Accessory

DB Bent Over Row 3 x 10

DB Lat Raise 3 x 10

Calisthenics

5 rounds

2 Muscle Up

6 Pistol Box Squat e/l

12 Burpee Pull up

Conditioning

8:00 AMRAP

10 Wall Ball

30 Double Under

February 7

February 7

Run

Timed Intervals

Warm up : Lunge Matrix, Hip Circle Drills, 2 miles E pace + form drills

6 x 3:00 w. 1:00 running recovery

1 x 6:00

Warm Down

2 miles E pace

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Lateral Plank

February 6

February 6

Strength

Front Squat 3 x 3

Set 1 - 3 @ 70% of 90% of your 1 RM

Set 2 - 3 @ 80% of 90% of your 1 RM

Set 3 - 3+ 90% of 90% of your 1 RM

Accessory

Reverse Hyper 3 x 10

Glute Ham raise 3 x 10

Calisthenics

5 rounds

10 Scap Ring Row

10 GHD Sit up

10 Lateral Lunge

Conditioning

15:00 AMRAP

250m Row

50m Farmer Carry

1 Rope Climb

February 5

February 5

Run

Aerobic Threshold Pace

12k

Warm Down

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Lateral Plank e/s

February 4

February 4

Strength

Press 3 x 3

Set 1 - 3 @ 70% of 90% of your 1 RM

Set 2 - 3 @ 80% of 90% of your 1 RM

Set 3 - 3+ @ 90% of 90% of your 1 RM

Accessory

Seated DB Press 3 x 10

BB Upright Row 3 x 10

Calisthenics

5 rounds

5 Pull up

10 KTE

10 Lunge Twist

10 Lateral Step Over

Conditioning

10:00 AMRAP

20 Burpee

20 KB swing

February 3

February 3

Run

Aerobic Threshold Pace

12k

Warm Down

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Glute Bridge Hold

February 2

February 2

Run

Aerobic Threshold to Marathon Pace

15k w. final 2 miles @ M goal pace

Warm Down

2 rounds

10 Reverse Lunge to Step uo

10 Bird Dog

10 Single Leg Glute Bridge

10 Fire Hydrant

10 Cat Cow

10 Donkey Kick

20 Calf Raise

20 Sit up

1:00 Plank