November 9

Run

Regeneration Run / Aerobic Threshold

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 25k

Marathon: 20k

MidDistance: 15k

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

November 8

Strength

Back Squat 3 x 5

KB Swing 10 OTM for 8:00

Turkish Get up 3 x 5 e/s

Calisthenics

4 Burpee Pull up OTM for 8:00

November 7

Run

Intervals

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2 miles w. 3/3 nasal breathing,

Ultra & Marathon - 3 x 3k @ M pace w. 3:00 resting recovery,

Mid Distance 4 x 2k @ 1/2 Marathon pace w. 2:00 resting recovery

2 miles w. 3/3 nasal breathing

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

November 6

Strength

1/2 Kneeling Single Arm DB Press 3 x 5 e/a

Thruster 3 OTM for 7:00

Farmer Carry Step up 3 x 10

Calisthenics

5 rounds

10 Scap Row

10 Ring Row/Inverted Row

10 Scap Push up

November 5

Run

Regeneration Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 20k

Marathon: 15k

MidDistance: 12k

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

November 4

Run

Speed Development

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2 miles w. 3/3 nasal breathing + run drills

8 x 100m w. 100m walking recovery

10 x 100m OTM

4 x 300m w. 100m running recovery

2 miles w. 3/3 nasal breathing

Warm Down :

2 miles w. 3/3 nasal breathing + 100 heel pull

1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

November 3

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Run/Walk

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2h:00 - 4h:00 alternating 30:00 run, 30:00 walk

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

November 2

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Run

Long Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

Ultra: 25k

Marathon: 20k

MidDistance: 15k

Warm Down

1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

November 1

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Run

Threshold Intervals

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

2 miles w. 3/3 nasal breathing + form drills

3-6 x 2k @ M pace w. 2:00 resting recovery, returing to NB

Warm Down

2 miles w. 3/3 nasal breathing + 100 heel pull

1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose

October 31

Beginning Monday November 4, RunningWOD Daily programming will become pair - per - view. Programming memberships will be available on in the coaching section on the site. Thank you, if you have any questions comments or concerns please email rich@runningwod.com

Strength

Curtis P's 3 x 4

Farmer Carry March 3 x 25m

Box Jump 3 x 5

Calisthenics

10:00 AMRAP

10 Push up to Lateral Plank

15 Scap Push up

10 Burpee Step up

Conditioning

20 Double Under

20 Sit up

5 rounds