Rest Day
Run
Trail Run
Up to 2h:00
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)
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
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
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
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
Rest Day
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
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