Category Archives: Blog

February 8

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :10 / :50 (work/rest)
 
Strength
Push Press 3 x 3 @ 70, 80, 90% of your TM
Front Squat 3 x 3 @ 70, 80, 90% of your TM
 
Gymnastics
Pull up 3 x 12
Glute Ham Raise 3 x 10
 
Conditioning
3 x 1k Row rest 1 : 1/2
 
 

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February 7

Run
1h:30m Trail Run

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February 6

Rest Day

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February 5

Run
Regeneration Run
12-15k (pace & distance on feel)
Strength
Push Press 3 x 5 @ 65, 75, 85% of your TM
Back Squat 3 x 5 @ 65, 75, 85% of your TM
Gymnastics
L-Sit  3 x :20
V-Up 3 x 12
Conditioning
3 Rds
20 Set up 24″
15 Russian KB Swing
10 Burpee Box Jump

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February 4

Run
3 x 5k @ M RP w. 5:00 recovery
http://runsmartproject.com/calculator/

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February 3

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Bench Press 3 x 5 @ 65, 75, 85% of your TM
Deadlift 3 x 5 @ 65, 75, 85% of your TM
 
Gymnastics
Ring Row 3 x 15
GHD Sit up 3 x 20
 
Conditioning
1k Row
100m Farmer Carry (50m single arm carry)
50 Double Under
25 Burpee

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February 2

Run
5 x (1200/300) w. (1:00/3:00 recovery)
http://runsmartproject.com/calculator/

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February 1

Run
Regeneration Run
8-10k (pace & distance on feel)
10 x :10 / :50 (comfortably fast)
 
Strength
Press 3 x 5 @ 65, 75, 85% of your TM
Power Clean  3 x 5 @ 65, 75, 85% of your TM
 
Pull up / Ring dip (super set max reps/rest and needed between SS)
 
Conditioning
1k Row (10 Wall Ball every 15 stroke)
 

https://www.eventbrite.com/e/whole-body-running-presented-by-crossfit-dioko-running-wod-tickets-20867961635
 

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January 31

Run
3h:00 Trail Run

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January 30

Rest Day

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