Strength
Back Squat
1 x 20 @ 75% of your TM
Accessory Work
Reverse Hyper 2 x 10
DB Push Press 2 x 10
Upright Row 2 x 10
Calisthenics
:30 4 Point Plank
:30 Boat Pose
:30 Glute Bridge
Conditioning
12:00
40 Double Under
5 Pull up
15 Sit up
Run
Aerobic Threshold Pace
8-10 miles w. 3/3 count nasal breathing
Warm Down
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
Run
Aerobic Threshold Pace
18 miles w. the final 6 miles @ M Pace
Warm Down
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
Run
Aerobic Threshold Pace
12-15k w. 3/3 count nasal breathing
8 x 100m w. 100m walking recovery
Warm Down
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
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
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
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
Run
Aerobic Threshold Pace
12-15k w. 3/3 count nasal breathing
8 x 100m w. 100m walking recovery
Warm Down
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
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
Run
Aerobic Threshold Pace
15k w. 3/3 nasal breathing
Warm Down
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
Run
Aerobic Threshold
16 miles w. 6 miles @ MP
Warm Down
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