December 13

Strength

Thruster 5 x 3

Calisthenics

4 rounds

15 Scap Pull up

10 Ring Row

5 Ring Push up

Conditioning

10 rounds

10 KB SDHP

10 KB Swing

December 12

Run

Intervals

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

10 x 400m w. 200m running recovery

Warm Down

2 miles w. nasal breathing + 100 heel pull

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

December 11

December 11

Strength

Curtis P’s - 5 x 3

Curtis P must start from the ground each rep.

1 rep will consist of 1x power clean, 1x front rack forward lunge (right leg), 1x front rack forward lunge (left leg), 1x push press.

Calisthenics

6:00 Handstand Hold - 2 rope climb each time you break

Conditioning

12:00 EMOM

Odd 1:00 - 10 KB Swing

Even 1:00 - 12 Air Squat

December 10

December 10

Run

Aerobic Threshold Pace

8-10k

8 x 100m w. 100m walking recovery

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

December 2

December 2

Run

Aerobic Threshold

15 miles

4 x 20 walking lunge

4 x 20m bounding

December 1

December 1

Run

Aerobic Threshold Pace

2h:00

5 x 100m w. 100m walking recovery

November 30

November 30

Run

Marathon Intervals

2 x 3 miles at M pace w. 5:00 resting recovery

Warm Down

2 miles EZ w nasal breathing

November 29

November 29

Strength

Back Squat 5 x 3

Calisthenics

12 V-Up

15 Back Extension

20 Russian Twist

Conditioning

10:00 AMRAP

10 DB Push Press

10 Pull up

10 KB Swing

30 Double Under

November 28

November 28

Run

Threshold Pace

6 x 800m w. 1:00

4 x 200m w. 200m running recovery

Warm Down

2 miles EZ w. Nasal Breathing

November 27

November 27

Strength

Bear Complex 3 x 3

1 Round

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Calisthenics

15 Ring Row

10 Ring Push up

5 HSPU

Conditioning

20 Wall Ball

15 Box Jump 20”

10 DB Thruster

November 25

Run

Aerobic Threshold Pace

13 miles

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 24

Run

Aerobic Threshold Pace

1h:30 - 2h:00

5 x 100m w. 100m walking recovery

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 23

Run

Tempo Run

5 miles at M P

Warm Down

2 miles EZ w. nasal breathing

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 22

November 22

Strength

Complex

5 rounds

1 Deadlift

2 Hang Clean

3 Thruster

Calisthenics

Handstand Hold 6:00 - 10 KTE each time you break

Conditioning

5 Rounds

20 KB Swing

15 Burpee

November 21

November 21

Run

Threshold Intervals

6 x 1 mile w. 1:30 resting recovery

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 20

November 20

Strength

Deadlift

5 x 3

Calisthenics

5 rounds

5 Pull up

10 Pistol

15 Hollow Rock

Conditioning

10 rounds

1:30 Ski Erg

:30 Airdyne

rest 2:00

November 19

November 19

Rest Day

Foundation Training

Five Parks Yoga for Runner’s

November 18

November 18

Run

Aerobic Threshold Pace

8-10k

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose

November 17

November 17

Run

Aerobic Threshold Pace

2h:30 - 3h:00 for the final 45:00 run at M Pace

3 x 100m w. 100m walking recovery

3 x 30 Walking Lunge

3 x 30m Bounding

Warm Down

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Bird Dog

10 Donkey Kick

20 Sit up

20 Contralateral Deadbug

20 Glute Bridge

1:00 Lateral Plank Pose