Category Archives: Blog

January 17

Run
Short Intervals
Warm up: 100 heel pull, lunge matrix, 2 miles easy pace + form drills.
12 x 300m @ I pace with 2:00 recovery
Warm down: 2 miles  easy pace + 100 heel pull
Walking lunge 2 x 30
Lateral Lunge 2 x 10 e/l
Seesaw walk 2 x 10 e/l
Glute Bridge 2 x 15
 
 

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January 16

Strength
Thruster 3 OTM for 10:00 @ 40-50% of your TM
Reverse Hyper 3 x 15
 
Gymnastics
Pull up 3 x max reps (strict)
KTE 3 x 15 (strict)
Glute Ham Raise 3 x 10
 
Conditioning
4 round for quality movement and posture
15 Sand Bag shoulder
50m Sand Bag Carry
10 Burpee
40 Double Under

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January 15

Run
Trail Run
1h:00 Easy pace
Warm down
3 x 30 walking lunge
3 x 10 banded fire hydrant
3 x 10 prone plank leg lift
3 x 10 lateral plank knee to elbow
 

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January 14

Run
Trail Run
12-14 miles
Warm down
Lateral Lunge 3 x 10
Reverse Lunge 3 x 10
Push up 3 x 15
Donkey Kick 3 x 10

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January 13

Rest Day

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January 12

Run
Regeneration Run 
8-10k – E pace
6 x 100m w. 100m walking recovery
Warm down
Plank Pose 4 points (prone, lateral, supine, lateral) 3 x :20
Single Leg Glute Bridge 3 x 10 e/l
Clam Shell (banded) 3 x 10
 

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January 10

Run
Speed Development
Warm up
100 heel pull, lunge matrix, 2 miles E pace + from drills
10 x 150m w. 150m walking recovery
5 x 300m – T pace w . 1:00 recovery
Warm down 
2 miles E pace, lunge matrix, 100 heel pull
Quadrilateral Deadbug 3 x 10
Prone Plank Leg Lift 3 x 10 e/s
Bird Dog 3 x 10
Lateral Plank 3 […]

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January 9

Strength
Split Squat 5 x 5
 
Gymnastics
Pull up 3 x max rep
TTB (s) 3 x 10
Back Extension 3 x 15
 
Conditioning 
AMRAP 10:00
Deadlift 5 @ 60% of your TM
10 Burpee Box Jump 24″
50 Double Under
 

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January 8

Run
Regeneration Run
8-10k – E pace
6 x 100m w. 100m walking recovery
Warm down
Contralateral Deadbug 3 x 10
Fire Hydrant (banded) 3 x 10
Knee Circles 3 x 10 b/l, b/d
Push up to Lateral Plank 3 x 10
 

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January 7

Rest Day

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