April 5

Run

Aerobic Threshold Pace

12-15k w. 3/3 count nasal breathing

8 x 100m w. 100m walking recovery

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

April 4

Strength

Thruster

5 - 5 - 5 @ 65, 75, 85% of your TM

Accessory

DB Row 2 x 20

21 Curl x 2

Muscle Snatch 2 x 10

Calisthenics

10 Hollow Rock OTM for 10:00

Conditioning

10:00 EMOM

odd 1:00 - 12 KB Swing

even 1:00 12 Sit up

April 3

Run

Marathon Tempo Intervals

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

5k M pace, rest 3:00 recovery, 3k @ M Pace, w. 2:00 recovery, 2k @ M pace

Warm Down

2 mile E pace + 100 heel pull

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

April 2

Run

Aerobic Threshold Pace

12-15k w. 3/3 count nasal breathing

8 x 100m w. 100m walking recovery

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

April 1

Strength

Back Squat

1 x 20 add 5lbs. to last weeks weight of 75% of your TM

Accessory

Good Morning 2 x 10

Single Leg RDL 2 x 10

Reverse Hyper 2 x 20

Calisthenics

2 L-Sit Rope Climb

:20 L-Sit Hang

10 V-Up

Conditioning

10 - 1

HSPU

Pull up

March 31

Run

Aerobic Threshold Pace

15k w. 3/3 nasal breathing

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 30

Run

Aerobic Threshold

16 miles w. 6 miles @ MP

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 29

Run

Aerobic Threshold Pace

12-15k w. 3/3 count nasal breathing

8 x 100m w. 100m walking recovery

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 28

Strength

Front Squat

5 - 5 - 5 @ 65, 75, 85% of your TM

Push Press

5 - 5 - 5 @ 65, 75, 85% of your TM

Accessory

Hip Thrust 2 x 20

OH Split Squat 2 x 10 e/l

Calisthenics

3 rounds

10 Seesaw Walk

20 Lateral MB Wall Toss e/s

30 Russian Twist

Conditioning

10:00 AMRAP

10 DB Snatch Right

10 DB Snatch Left

10 DB Thruster

March 27

Run

Rosario 800

4 miles of alternating 800’s

800m @ MP

800m @ MP + :25

Straight into

1 mile @ MP

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog