Strength
Push Press 5 - 3 - 2 - 2
Thruster 5 - 3 - 2 - 2
Accessory
Ab Wheel 2 x 20
Reverse Hyper 2 x 20
Calisthenics
Snap Push up 2 x 20
Pull up 2 x max rep
V-up 2 x 15
Conditioning
Death by Burpee ( 1 Burpee OTM, increase one burped each minute )
Run
Aerobic Threshold Pace
10-12k
6 x ( 25m Float - 25m Sprint - 25m Float ) w. 1:00 resting recovery
Warm Down
2 miles E pace 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 Plank Pose
Run
Threshold Intervals
Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills
5 x 1k w. 1:00 resting recovery
4 x 400m w 1:1 resting recovery
Warm Down
2 miles E pace + 100 heel pull
Warm Down
2 miles E pace 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 Plank Pose
Run
Aerobic Threshold Pace
8-10k
8 x 100m w. 100m walking recovery
Warm Down
2 miles E pace 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 Plank Pose
Strength
Press 5 - 3 - 2 - 2
Deadlift 5 - 3 - 2 - 2
Accessory
DB Row 2 x 10 e/a
Lateral DB Shoulder Raise 2 x 10
Calisthenics
Scap Pull up 2 x 15
Ring Row 2 x 15
TTB (strict) 2 x 10
Conditioning
KB Swing 10 OTM for 10:00
Rest Day
Run
Aerobic Threshold Pace
3h:00
Warm Down
2 miles E pace 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 Plank Pose
Strength
Curtis Pās 5 rounds
Calisthenics
6 Rounds
5 Pull up
10 Scap Pull up
15 KTE
Conditioning
3 rounds
20 Burpee
20 KB Swing
Run
Aerobic Threshold Pace
20k w. nasal breathing
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 Plank Pose