December 23

Run

Aerobic Threshold Pace

Up to 3h:00 Trail Run

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 22

Run

Aerobic Threshold Pace

16 mile Trail Run

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 21

Run

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

3 x 2 mile w. 3:00 resting 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 20

Strength

Front Squat 5 x 3

Calisthenics

5 rounds

10 Pull up

10 TTB

20 Double Under

Conditioning

10:00 EMOM

0dd 1:00 7 DB Clean

Even 1:00 7 Burpee

December 19

Run

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

12 x 200m w. 200m running 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 18

Strength

Deadlift 5 x 3

Calisthenics

3 rounds

15 Push up

30 Air Squat

Conditioning

1:00 -10 KB Swing

2:00 11 KB Swing

3:00 12 KB Swing

4:00 13 KB Swing

5:00 14 KB Swing

6:00 15 KB Swing

December 16

Run

Aerobic Threshold Pace

7-9 miles

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 15

Run

Aerobic Threshold Pace

15 miles off road w. nasal breathing

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 14

Run

Aerobic Threshold Pace

10-12k focusing on nasal breathing

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 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 Pā€™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 20ā€

10 DB Thruster