February 23

February 23

Strength

Kneeling Single ARM DB Press 3 x 10

Banded Split Squat 3 x 10  

KB RDL 3 x 10 

 

Gymnastics 

Scap Pull up 3 x 10 

Hinge Row 3 x 10 

Hollow Rock 3 x 15 

Back Extension 3 x 15 

 

Conditioning

4 rounds

50m Sled Push  

50m Sled Drag

100m Ski Erg or Row

1:00 Prone Plank 

1:00 Farmer Hold

:30 Box Breathing 

 

February 22

February 22

Run

Aerobic Threshold Pace

12-15k 

Warm Down

Lunge Matrix 

Hip Circle Drills 

Prone Plank 1:00

Lateral Plank 1:00

Supine Plank 1:00

Lateral Plank 1:00 

February 21

February 21

Run

Aerobic Threshold Pace + M Pace Timed Intervals

Lunge Matrix + Hip Circle Drills

5 Miles AT Pace 

3 x 20:00 w. 3:00 walking recovery 

Warm Down

50 Heel Pull

20 Walking Lunge 

30 Sit up 

10 Heel Raise 

10 Lateral Plank Leg Raise 

20 Quadrilateral Deadbug 

February 20

February 20

Strength 

BB Complex 

On the 2:00 for 12:00

2 Press

2 Lunge Left Leg

2 Lunge Right Leg

2 Front Squat 

1 Thursday 

 

Gymnastics 

3 Skin the Cat

5 HSPU 

10 Scap Pull 

10 KTE

 

Condtioning 

15 Russian KB Swing 

50m Farmer Carry 

10 KB Suit Case Deadlift 

February 19

February 19

Run

Aerobic Threshold Pace

12-15k 

3 x 300m w. 300m walking recovery 

Warm Down 

Banded Split Squats 10

Banded Good Morning 10 

Step Down 10 

Heel Raise Toe In & Out - 20 each position 

Inch Worm Push up 10 

Cat/Cow 10

10 Fire Hydrant 

10 Single Leg Glute Bridge 

10 Glute Bridge 

20 Sit up 20 Contralateral Dedbug

February 17

February 17

Long Run

Aerobic Threshold Pace

2h:00 - 2h:30m 

Warm Down 

10 Wall Squat 

10 Split Squat 

10 Step Down 

10 Good Morning 

10 Cat/Cow

10 Push up to Lateral Plank 

20 Glute Bridge 

20 Sit up 

20 Quadrilateral Deadbug 

February 16

February 16

Run 

Aerobic Threshold Pace 

12-15k 

8 x :30 w. 1:00 active recovery 

Warm Down 

100 Heel Pull

2 Rounds 

10 Bird Dog

10 Knee Circles

10 Donkey Kick 

10 Fire Hydrant 

10 Lateral Leg Raise 

10 Single Leg Glute Bridge 

10 Cat/Cow

20 Sit up 

20 Contralateral Deadbug

February 15

Strength 

Seated DB Press 3 x 10 (single arm) 

Split Squat 3 x 10 

Step Down 3 x 10 

Good Morning 3 x 10 

 

Gymnastics 

3 rounds 

Scap Pull up - 10 

Pull up - 5

KTE - 15 

10 Burpee each time you drop from the bar then rest for 1:00

 

Conditioning 

10:00 AMRAP 

10 Russian KB Swing 

10 Wall Ball 

20 Double Under 

February 14

February 14

Run

Timed Intervals

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

3 x 5:00 @ Marathon Pace w 1:00 recovery 

3 x 3:00 @ Threshold Pace w. 1:00 recovery 

5 x :30 @ Repetition Pace w. 1:00 recovery 

Warm Down

2 miles Easy Pace + 100 heel pull 

2 rounds 

10  Lunge 

10 Split Squat 

10 Good Morning 

10 Cat/Cow

10 Lateral Leg Raise

10 Fire Hydrant 

10 Bird Dog 

10 Knee Circles

20 Sit up 

20 Contralateral Deadbug

February 13

February 13

Run

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down

10 Splits Squat 

10 Lateral Lunge

10 Good Morning 

10 Cat/Cow

10 Donkey Kick 

10 Fire Hydrant 

10 Knee Circles

10 Bird Dog

February 12

February 12

Strength

Press 3 x 5 

Squat 3 x 5 

Deadlift 1 x 10 

 

Gymnastics 

Scap Pull up 3 x 10 

Pull up Negative Decent 3 x 5 w. :05 descent 

TTB 3 x 10

Back Ext 3 x 10 

 

Conditioning 

Row 3 x 1500m w. 1:00 Farmer Hold, 1:00 Plank, 1:00 Recovery 

February 11

February 11

Run

Aerobic Threshold Pace

2h:00

Warm Down

2 rounds 

10 Step Down 

10 Split Squat 

10 Glute Bridge w. :03 hold

10 Clam Shell

10 Lateral Leg Raise 

10 Plank Sliders KTS

10 Slider Mt Climber 

10 Supine Lateral Leg Swing w. slider 

February 9

February 9

Run

Aerobic Threshold Pace

15-20k 

Warm Down

2 rounds 

10 Step Down 

10 Split Squat 

10 Glute Bridge w. :03 hold

10 Clam Shell

10 Lateral Leg Raise 

10 Plank Sliders KTS

10 Slider Mt Climber 

10 Supine Lateral Leg Swing w. slider 

February 8

February 8

Strength 

Split Squat 3 x 10 

Single Leg RDL 3 x 10 

Step Down 3 x 10 

 

Gymnastics 

Ring Row 3 x 10 

Hinge Row 3 x 10 

V-up 3 x 10 

TTB 3 x 10 

 

Conditioning

3 x 5:00 SKi Erg

w. 1:00 Standing Goblet Rack, 1:00 Plank  

 

February 7

February 7

Run

Marathon Pace Intervals

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

4 x 10:00 w. 2:00 active recovery 

Warm Down

2 miles E pace + 100 heel pull 

10 Inch Worm Push up 

10 Lateral Plank KTE

10 Prone Plank Leg Raise 

10 Lateral Plank Leg Raise 

10 Straight Leg Fire Hydrant 

10 Knee Circle

10 Donkey Kick 

10 Bird Dog 

February 6

February 6

Run

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down

10 Reverse Lunge 

10 Lateral Lunge 

10 Good Morning 

10 Push up to Lateral Plank 

10 Single Leg Glute Bridge 

10 Bird Dog

10 Knee Circle 

 

 

February 5

February 5

Strength 

Press 3 x 5

Box Squat 3 x5 

Deadlift 2 x 10 

 

Gymnastics 

Pull up 3 x max rep

Ring Row 3 x 10 

Hollow Rock 3 x 20 

Russian Twist 3 x 20 

 

Conditioning 

50m Sled Push 

50m Sled Drag 

50m Bear Crawl 

50m Duck Walk 

1:00 Standing Farmer Carry AHAP

2 x 8:00 AMRAP

February 4

February 4

Run

Aerobic Threshold Pace

2h:00

Warm Down

2 rounds 

10 Step Down 

10 Split Squat 

10 Glute Bridge w. :03 hold

10 Clam Shell

10 Lateral Leg Raise 

10 Plank Sliders KTS

10 Slider Mt Climber 

10 Supine Lateral Leg Swing w. slider