October 14

October 14

Strength 

Split Squat 3 x 10 e/l

Step up 3 x 10 e/l

DB Row 3 x 10

 

Gymnastics 

Pull up 3 x 10 

Russian Twist 3 x 30 

GHD Sit up 3 x 20

 

Conditioning 

5 Rounds 

100m Sprint 

100m Sandbag Carry 

10 Sand Shoulder

10 Burpee 

October 13

October 13

Run 

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

10 Inch Worm Push up 

10 Leg Swing 

10 Lateral Leg Swing 

10 Cat/Cow

10 Bird Dog 

10 Straight Leg Fire Hydrant 

10 Donkey Kick 

10 Knee Circles 

 

October 12

October 12

Strength 

Bench Press 3 x 5 

Sumo Deadlift 3 x 5 

 

Gymnastics 

Scap Ring Row 3 x 15 

KTE 3 x 15 

Back Extension 3 x 15 

 

Conditioning 

10:00 AMRAP 

30 Double Under 

20 DB Thruster 

 

October 11

October 11

Run

Tempo Intervals

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

1 x 5k @ M Pace w. 4:00 recovery

1 x 3k @ M pace w. 2:00 recovery 

3 x 1k @ M pace w. 1:00 recovery 

Warm Down

2 miles easy pace + 100 heel pull

20 Walking Lunge 

10 Lateral Lunge 

20 Reverse Lunge 

10 Split Squat 

20 Sit up 

10 Cat / Cow

20 Glute Bridge 

10 Bird Dog 

October 10

October 10

Strength 

Press 3 x 5 

Front Squat 3 x 5 

 

Gymnastics 

3 Rounds 

2 Rope Climb 20'

:20 L-Sit 

:30 Hollow Hold 

 

Conditioning

5 Rounds 

20 Kettle Bell Swing 

15 Burpee 

October 9

October 9

Run

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 Rounds 

50 Heel Pull

20 Walking Lunge 

15 Glute Bridge 

10 Good Morning 

10 Cat/Cow

15 Quadrilateral Deadbug 

20 Sit up 

October 7

October 7

Long Run

Aerobic Threshold Pace

2h:30m Trail Run 

Warm Down

10 Split Squat e/l

10 Good Morning 

10 Lateral Leg Raise e/l 

10 Push up to Lateral Plank 

10 Single Leg Glute Bridge 

10 Fire Hydrant 

10 Donkey Kick 

10 Bird Dog 

20 Quadrilateral Deadbug 

20 Sit up 

October 6

October 6

Strength

Complex

3 Set 

3 Press

2 Push Press 

1 Push Jerk 

 

Gymnastics 

Archer Row 3 x 10

Chin up 3 x 10 

KTE 3 x 15 

 

Conditioning 

AMRAP 10:00

20 Wall Ball 

10 Burpee Box Jump 

October 5

October 5

Run 

Long 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 

20 Walking Lunge 

10 Lateral Lunge 

20 Sit up 

10 Cat/Cow

20 Contralateral Deadbug 

10 Donkey Kick e/l

20 Bird Dog 

10 Knee Circles e/l 

October 4

October 4

Strength 

Front Squat 3 x 5 

Step up 3 x 10 - 24" 

Renegade Row 3 x 10 

 

Gymnastic 

Scap Pul up 3 x 10 

Strict Pull up 3 x 8 

Glute Ham Raise 3 x 10 

 

Conditioning 

2k Row 

October 3

October 3

Run

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 x 

50 Heel Pull 

20 Reverse Lunge 

20 Lateral Lunge 

10 Inch Worm Push up 

10 Heel Raise 

10 Cat/Cow

10 Bird Dog

10 Knee Circle e/s - f/b

10 Lateral Plank Leg Raise 

20 Glute Bridge 

20 Quadrilateral Deadbug

October 2

October 2

Strength

Complex - 3 Set of

5 DeadLift 

3 Hang Power Clean 

2 Push Press 

Increase load each set

 

Gymnastics

5 rounds for movement quality

20' Handstand Walk

20 Hollow Rock 

20 Lunge Twist 

Rest as need between set

 

Conditioning

50m Sandbag Carry

15 Russian KB Swing

50m Farmer Carry

15 Burpee

September30

September30

Strength 

Front Squat 3 x 5 

Step up 3 x 10 

 

Calisthenics

Handstand Hold 6:00 (10 v-up every time you break 

Pistol 3 x 10 e/l

KTE 3 x 20 (s)

 

Conditioning 

1k Row

3 rounds

20 Wall Ball

20 Box Jump 

September 29

September 29

Run

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

20 Walking Lunge 

10 Lateral Lunge 

10 Leg Swing 

10 Lateral Leg Swing 

20 Squat 

10 Straight Leg Fire Hydrant 

10 Lateral Plank Leg Lift 

10 Knee Circles 

20 Contralateral Deadbug

 

September 28

September 28

Strength 

Good Morning 3 x 10 

Split Squat 3 x 10 e/l

DB Row 3 x 10 e/a

 

Calisthenics

Pull up 3 x Max reps

V-up 3 x 15

Back Extension 3 x 20

 

Conditioning 

10:00 AMRAP

40 Double Under 

20 DB Thruster 

September 27

September 27

Run

Threshold Intervals 

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

5 x 2k @ T Pace w. 2:00 recovery 

Warm Down

2 miles easy pace + 100 heel pull 

10 Good Morning 

10 Reverse Lunge 

10 Cat/Cow

10 Fire Hydrants

10 Bird Dog

10 Donkey Kicks 

20 Quadrilateral Deadbug

September 26

September 26

Strength

Complex

3 Hang Power Clean 

2 Push Press

1 Thruster 

Rest up to 2:00 between sets

 

Calisthenics

5 rounds for movement quality 

2 Rope Climb 20''

:15 L-Sit 

20 Hollow Rock 

 

Conditioning 

4 rounds 

15 KB Swing 

10 Burpee Box Jump