Category Archives: Blog

February 22

Run
Intervals
Warm up : 100 heel pull, lunge matrix, 2 miles easy pace + form drills
2 x 2 mile @ M pace w/ 2:00 recovery
6 x 400m @ I pace w/ 400m running recovery
Warm Down : 2 miles E pace, 100 heel pull, lunge matrix

Tonight
Flash Mob Memorial Marathon Training
Gorilla Hill – NW 40th & Shartel – […]

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February 21

Run
Regeneration Run
8-10k Aerobic Threshold
4 x 300m @ I pace w. 300m running recovery
Warm Down
Lateral Lunge 2 x 10 e/l
Push up to Lateral Plank 2 x 10 e/s
Lateral PlankLeg Lift 2 x 10 e/l
Clam 2 x 10
Contralateral Deadbug 2 x 10

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February 20

Strength
Split Squat 3 x 5 e/l
Back Squat 3 OTM for 10:00 @ 50-55% of TM
 
Gymnastics
Muscle up 5 x 3
Reverse Hyper 5 x 10
 
Conditioning
3 rounds for  movement quality
100 Double Under Buy in then
10 Stone Shoulder
50m Sand Bag Carry
100 Double Under Cash Out
 

Monday’s 6:30a.
Tuesday’s 6:30p
OKC Memorial Marathon 10 & 20 class packages available.

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February 19

Run
Trail Run
1h:30m @ Aerobic Threshold
Warm Down
Walking Lunge 2 x 20
Seesaw Walk 2 x 10
Donkey Kick 2 x 10
Fire Hydrant 2 x 10

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February 18

Rest Day

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February 17

Run
Regeneration Run 
12-15k @ E pace
8 x 100m w/ 100m walking recovery
Warm Down 
Quadrilateral Deadbug 20
V-Up 2 x 10
Donkey Kick 2 x 10
Sit up 2 x 10

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February 16

Strength
Box Squat 3 x 5 @ 55, 65, 75% of TM
Front Rack Lunge 3 x 5 (e/l ) (45-65#)
 
Gymnastics
HSPU 5 OTM for 10:00
L Sit :20 OTM for 5:00
 
Conditioning
3 rounds for movement quality
Russian KB Swing – 20
Burped Box Jump 24″ – 20
 

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February 15

Run
Intervals
Warm up
100 Heel pull, Walking lunge 10 e/l, Lateral Lunge 10 e/l, Reverse Lunge 10 e/l,  2 miles E pace + form drills
5 x 1k @ T pace  w/ 1:00 recovery
800m E pace
5 x 200m @ I pace w. 200m running recovery
Warm down
2 miles @ E pace, 100 heel pull, Seesaw walk 10 e/l, Knee circles 10 […]

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February 13

Strength
Good Morning 3 x 5
Split Squat 3 x 5 e/l
 
Gymnastics
Scap Rows 3 x 15
Scap pulls 3 x 10
 
Conditioning
Double Under 100 – 90 – 80… 20 – 10
Stone Shoulders 10 – 9 – 8… 2 – 1
 

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February 12

Run
Trail Run 
Up to 2h:30m Aerobic Threshold Pace (180 (-) your age)
Warm Down
Reverse Lunge 2×20
Seesaw Walk 2 x 10 e/l
Heel Pull alt 50 e/l
Glute Bridge 2 x 15
Reverse Clam 2 x 10

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