June 28

June 28

Run 

Warm Up : 100 heel pull, lunge matrix + form drills

30:00 Aerobic Threshold Pace

Climbing Intervals

5 x 6:00 w. 2:00 hiking recovery 

5 x 2:00 downhill w. 2:00 running recovery

finish with 30:00 Aerobic Threshold Pace 

Warm Down 

20 Walking Lunge 

10 Step Down e/l

10 Good Morning 

10 Cat/Cow

10 Knee Circle e/l

10 Donkey Kick 

20 Quadrilateral Deadbug

 

 

June 27

Strength 

KB Complex 

2 rounds OTM for 8:00 

3 Sumo Deadlift High Pull

2 Goblet Squat 

1 Thruster 

 

Gymnastics 

Band Pull Apart 3 x 20

Lateral Plank to Push up 3 x 10

Glute Bridge 3 x 20 

 

Conditioning 

30 Walking Lunge 

20 Squat Jump

10 Strict Pull up 

June 26

June 26

Run 

Regeneration Run 

12-15k - E pace

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

50 heel pull

20 Reverse lunge 

10 Seesaw walk 

20 Contralateral Deadbug

10 Good Morning 

20 Sit up 

10 Fire Hydrant 

June 24

June 24

Run

Trail Run

Up to 2h:00

 

 

June 23

June 23

Strength 

5 Sets - 1 Bar, increase load each set

5 Deadlift 

3 Hang Power Clean 

2 Thruster 

 

Gymnastics

3 Rope Climb 20" 

:20 Hanging L-Sit

10 Lateral MB Toss e/s

 

Conditioning 

2k Row ( 10 Burpee Box Jump every 20 stroke)

June 22

June 22

Run

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

8 x (800m 0r 4:00) hill climb w. 2:00 hiking recovery 

Warm Down

2 miles easy pace + 100 heel pull

20 Walking Lunge 

10 Inch Worm Push up 

20 Quadrilateral Deadbug

10 Lateral Plank leg lift

20 Hollow Rock 

10 V-up 

20 Russian Twist 

 

June 21

June 21

Run 

Regeneration Run

10-12k - E pace 

8 x 100m w. 100m walking recovery 

Warm Down

20 Contralateral Deadbug 

20 Glute Bridge 

:20 Plank Pose (prone, lateral left, supine, lateral right)

20 Rolling Pistol

 

June 20

June 20

Strength 

Split Squat 3 x 10 e/l

Sled Push 3 x 100m 

 

Gymnastics 

5 Pull up 

10 Push up 

15 Sit up 

20 Reverse Lunge 

5 rounds for movement quality 

 

Conditioning 

50m Bear Crawl f/b

50 Crab Walk f/b

10 Tire Flip 

5 Rounds 

June 19

June 19

Run

Regeneration Run

8-10 - E pace 

4 x 300m w. 300m walking recovery 

Warm Down

2 rounds 

50 Heel Pull

20 Walking Lunge 

10 Good Morning 

10 Inch Worm 

10 Cat/Cow 

10 Fire Hydrant 

10 Knee Circle f/b

June 17

June 17

Run 

Trail Run 

up to 4h:00 - Aerobic Threshold Pace 

10 Seesaw walk

10 Reverse Lunge 

10 Step Down 12"

10 Good Morning 

10 Cat/Cow

10 Bird Dog 

10 Donkey Kick 

10 Single Leg Glute Bridge e/l

20 Sit up 

20 Deadbug

June 16

Strength 

Curtis P's 5 x5

(One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.

rest 2:00 between sets

 

Gymnastics 

Strict Muscle up 

3 OTM for 8:00

 

Conditioning

10 Sandbag Shoulders 

100m Sandbag Carry 

10 Burpee on to Sandbag (each time you drop the bag during the carry)

10:00 for movement quality 

June 15

June 15

Run

Regeneration Run

12-15k - E pace

Wam Down

10 Lateral Step up

20 Air Squat 

20 Reverse Lunge 

15 V-up 

15 Superman

June 14

June 14

Run

Intervals

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

1 x (1600m, 1200m, 800m, 400m, 1600m) T pace w. 1:00 recovery for all

16 x 100 OTM 

Warm Down

2 miles easy pace + 100 heel pull

20 Lunge 

10 Lateral Lunge 

20 Contralateral Deadbug

10 Lateral Plank leg lift

20 Glute Bridge 

10 Push up to Lateral Plank 

20 Sit up 

June 13

June 13

Run 

Regeneration Run

12-15k - Easy pace

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel pull

10 Seesaw walk 

10 Step Down

10 Good Morning 

10 Inch Worm push up 

10 Cat / Cow

10 Bird Dog

10 Donkey Kick

June 12

June 12

Strength 

Bench Press 3 x 5 @ 60, 70, 80% of TM

Front Squat 3 x 5 @ 60, 70, 80% of TM 

 

Gymnastics 

4 rounds for movement quality 

10 Scap Pull up 

8 Strict Pull up 

:20 L-sit Hang

(10 burpees if you drop from the bar before completing a round)

 

Conditioning 

5 rounds 

20 Russian KB Swing 

30 Double Under 

50m Sandbag Carry (AHAP)

 

June 10

June 10

Run

Long Run / Trail Run

3h:00 - 3h:30 - Aerobic Threshold Pace 

Warm Down

 

 

June 9

June 9

Strength

Super Set

5 sets of

5 Box Jump 30"

5 Box Squat

 

Gymnastics

10 Scap Pull up 

5 Strict Pull up 

10 V-up

20 Hollow Rock 

 

Conditioning 

10:00 for movement quality 

20 Weighted Step up 20"

10 Wall Ball 

2 Rope Climb 20'