December 14

December 14

Run

Marathon Pace Intervals

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

3 x 3200m w. 3:00 recovery 

Warm Down 

2 miles easy pace + 100 heel pull 

10 Good Morning 

10 SeeSaw Walk e/l

10 Reverse Lunge e/l

10 Lateral Plank Leg Raise 

10 Lateral Plank Knee to Elbow 

10 Straight Leg Fire Hydrant 

20 Sit up 

20 Quadrilateral Deadbug 

December 13

December 13

Strength 

Split Squat 3 x 5 e/l

Press 3 x 5 

Deadlift 1 x 5 

 

Gymnastics 

Lunge Twist 3 x 10 e/l

Russian Twist 3 x 30 

MedBall Toss 3 x 10 

 

Conditioning 

5 rounds 

75m Farmer Carry 

75m OH Walk 

75m Sled Push 

75m Sled Pull 

December 12

December 12

Run

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel Pull 

20 Walking Lunge 

10 Lateral Lunge 

10 Inch Worm Push 

10 Knee Circles

10 Fire Hydrant 

10 Bird Dog 

20 Glute Bridge 

20 Contralateral Deadbug 

 

December 11

December 11

Strength 

Split Squat 3 x 10 e/l

Single Leg RDL 3 x 10 e/l 

Seated DB Press 3 x 10 e/a

 

Gymnastics 

Pull up 3 x 10 

TTB 3 x 10 

GHD Sit up 3 x 20 

 

Conditioning 

4 rounds 

20 Wall Ball 

15 Burpee

100m Sprint 

December 9

December 9

Strength  

Step Up 3 x 10 e/l

Single Arm DB Press 3 x 10 

Single Leg RDL 3 x 10 e/l 

 

Gymnastics 

Pull up 3 x max reps 

V-up 3 x 15 

Lunge Twist 3 x 10 e/l

 

Conditioning 

5 rounds

50m Sled Push 

50m Sled Drag 

50m Bear Crawl 

50m Duck Walk 

 

December 8

December 8

Run

Aerobic Threshold Pace

20-25k 

8 x 100m w. 100m walking recovery 

Warm Down

10 Wall Squats 

10 Split Squats 

10 Leg Swing 

10 Lateral Leg Swing 

10 Cat/Cow

10 Knee Circles 

10 Fire Hydrant 

10 Bird Dog 

20 Glute Bridge 

20 Sit up 

20 Contralateral Deadbug 

 

December 7

December 7

Strength 

5 rounds 

5 Hang Power Clean 

3 Push Press

2 Thruster 

 

Gymnastics 

Snap Row 3 x 15 

Back Extension 3 x 15 

Hollow Rock 3 x 30 

 

Conditioning 

10:00 AMRAP 

5 Strict Pull up 

10 Box Jump 24" 

15 Wall Ball 

December 6

December 6

Run

Threshold Intervals

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

6 x ( 800m @ T pace w. 1:00 recovery, 400m @ I Pace w. 2:00 recovery)

Warm Down

2 miles easy pace + 100 heel pull 

10 Inch Warm Push up 

10 Leg Swing 

10 Lateral Leg Swing 

10 Split Squat 

10 Wall Squat 

10 Lateral Plank Leg Raise 

10 Lateral Plank Knee to Elbow 

20 Quadrilateral Deadbug 

20 Sit up 

December 5

December 5

Strength 

Box Squat 3 x 5 

Floor Press 3 x 5 

Sumo Deadlift 1 x 5 

 

Gymnastics 

Muscle up 3 OTM for 7:00

TTR 3 x 10 

Ab Wheel 3 x 15 

 

Conditioning 

5 rounds for movement quality

20 Russian KB Swing 

20 Burpee 

December 4

December 4

Run

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 rounds 

50 Heel Pull

10 Good Morning 

10 Wall Squats 

10 Split Squat 

10 Fire Hydrant 

10 Knee Circles 

10 Bird Dog 

20 Contralateral Deadbug 

20 Sit up 

December 2

December 2

Run

Threshold Intervals 

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

5 x (1k @ T pace w. 1:00 recovery, 500m @ T pace w. 3:00 recovery) 

Warm Down

10 Good Morning 

20 Glute Bridge 

10 Supine Plank Leg Lift 

20 Sit up 

10 Lateral Plank Leg Raise 

20 Contralateral Deadbug 

10 Bird Dog 

20 Quadrilateral Deadbug 

10 Donkey Kick 

December 1

December 1

Strength 

Thruster 3 x 10 

Barbell Row 3 x 10 

Russian KB Swing 3 x 15

 

Gymnastics 

Step Up 3 x 10 e/l

Lunge Twist 3 x 10 e/l

Lateral Med Ball Toss 3 x 10 e/s 

 

Conditioning 

12:00 AMRAP 

20 Wall Ball

15 Box Jump 

10 DB Thruster 

November 30

November 30

Run

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 Rounds 

20 Reverse Lunge 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Push up to Lateral Plank

10 Fire Hydrant 

10 Bird Dog 

20 Quadrilateral Deadbug 

November 29

November 29

Strength 

Split Squat 3 x 10 e/l

Single Arm OH Walk 3 x 50m e/a

Good Morning 3 x 10 

 

Gymnastics 

5 rounds 

5 Pull up 

10 Pistol 

15 Push up 

20 Hollow Rock 

 

Conditioning 

3 rounds 

100m Sled Push 

100m Sprint 

20 Burpee

November 28

November 28

Run 

Short Intervals 

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

10 x 400m - T Pace w. 400m recovery 

Warm Down

2 rounds 

50 Heel Pull 

20 Walking Lunge 

15 Wall Squat 

10 Single Leg Glute Bridge 

10 Lateral Leg Raise 

10 Bird Dog

10 Fire Hydrant 

20 Contralateral Deadbug 

November 27

November 27

Strength 

Squat 3 x 5 

Press 3 x 5 

Deadlift 1 x 5 

 

Gymnastics 

5 rounds 

10 Scap Pull up 

10 TTB 

:20 Hanging L-Sit 

 

Conditioning 

2k Row or Ski Erg

November 23

November 23

Run 

Aerobic Threshold Pace 

10-12k 

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

50 Heel Pull 

10 Good Morning 

10 Split Squat 

10 Goblet Squat 

10 Single Leg Glute Bridge 

10 Lateral Leg Raise 

20 Band Pull Aparts

20 Band Bicep Curl 

November 22

Run

Threshold Intervals

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

8 x 800m @ T pace w. 1:00 recovery 

Warm Down

2 miles easy pace + 100 Heel Pull 

10 Good Morning 

20 Walking Lunge 

:30 Bottom Squat Hold

10 Bird Dog

10 Dokey Kick