Category Archives: Blog

July 3

Run
Regeneration Run
8-10k (pace & distance on feel)
 
Strength
Thruster 3 x 5 @ 65, 75, 85% of 90% of your 1RM
 
Gymnastics
Pull up 10 – 10 – 10(+)
Ring Dip 10 – 10 – 10(+)
 
Conditioning
1k Row (10 KB Swing every 15 stroke)

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July 2

Run
2 x 10k @ M RP w. 6:00 recovery

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July 1

Run
Regeneration Run
8-10k (pace on feel)
 
Strength
Press 3 x 5 @ 65, 75, 85% of 90% of your 1RM
OHS 3 x 5 @ 65, 75, 85% of 90% of your 1RM
 
Gymnastics
HSPU 5 OTM for 8:00
 
Conditioning
100 KB Swing (10 Box Jump each time you rest)
 

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June 30

Run
8 x 800m w. 1:00 recovery
8 x 200m w. 1:00 recovery
 

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June 29

Run
Turnover Recovery
16 x 100m w. 100m walking recovery
 
Strength
Hang Clean 3 x 5 @ 65, 75, 85% of 90% of your 1RM
Back Squat 3 x 5 @ 65, 75, 85% of 90% of your 1RM
 
Gymnastics
Muscle up 3 OTM for 8:00
 
Conditioning
20 Double Under
10 Wall Ball
5 Burpee Box Jump
5 rounds
 
 
 

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June 24

Run
Regeneration Run
12-15k (pace & distance on feel)
 
Strength
Split Squat 3 x 5
Good Morning 3 x 5
 
Gymnastics
Ring Row 3 x 10
KTE 3 x 10
 
Conditioning
2 Muscle up
4 HSPU
20 Double Under
12:00 AMRAP
 
 

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June 23

Run
8 x 800 w/ 1:30 recovery

 

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June 22

Run
Turnover Recovery
16 x 100m w. 100m walking recovery
 
Strength
Hang Power Clean 3 x 5 @ 40, 50, 60% of 90% of your 1 RM.
Front Squat 3 x 5  @ 40, 50, 60% of 90% of your 1 RM.
 
Gymnastics
Muscle up 3 OTM for 8:00
 
Conditioning
20 Double Under (unbroken) 5 Burpee each miss

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June 17

Run
Regeneration Run
10-12k (pace & distance on feel)
 
Strength
Good Morning 3 x 5
Split Squat 3 x 5 each leg
 
Gymnastics
Ring Row 3 x 10
KTE 3 x 10
Supine Plank 3 x :30
 
Conditioning
AMRAP 14:00
2 Muscle up
4 HSPU
15 Double Under

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June 16

Run
5 x 1 mile @ M RP w/ 1:00 recovery
5 x 400m w/ 1:00 recovery

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