Category Archives: Blog

March 27

Run
Warm up

Regeneration Run
10-12k Easy Pace
8 x 100m w. 100m walking recovery
Warm down
2 x 10
Good Morning
Bird Dog
Donkey Kick
Fire Hydrant
Cat Cow

Monday’s 6:30a – Tuesday’s 6:30p Beyond Studios Midtown OKC

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March 24

Strength
Hang Power Clean
5 – 3 – 2 – 2 @ 55, 65, 75% of TM
Split Squat 3 x 5 e/l
 
Gymnastics
Pull up 3 x 10
TTB (strict) 3 x 10
4 Point Plank Pose 1:00 each pose on elbows
 
Conditioning
100 Double Under
100 Russian KB Swing (10 Burpee each tome you break)
100 Double Under
 

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March 23

Run
Regeneration Run
10-12k – Easy Pace
8 x 100m w. 100m walking recovery
Warm Down
100 Heel pull
10 Lateral Lunge
10 Seesaw Walk
10 Fire Hydrant e/l
10 Donkey Kick
20 Glute Bridge
20 Quadrilateral Deadbug
 

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March 22

Strength
Thruster
3 OTM for 8:00 @ 50% of TM
 
Gymnastics
Pistol Box Squat 20″ –  3 x 10 e/l
Lateral Plank Knee to Elbow 3 x 10 e/l
V-Up 3 x 10
 
Conditioning
10 Stone Shoulders
100m Run
10 Burpee Pull up
100m Run
20 Double Under

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March 21

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March 20

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March 19

Run
Trail Run
Up to 3h:00 (MAF pace / 180 – your age)
Warm Down
Lunge 2 x 10
Reverse Lunge 2 x 10
Lateral Lunge 2 x 10
Seesaw walk 2 x 10
Glute Bride 2 x 10

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March 18

Rest Day

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March 17

Run
Regeneration Run
15-20k MAF pace
8 x 100m w. 100m walking recovery
Warm Down
Seesaw walk 2 x 10
Four Pose 2 x 1:00 e/l (barefoot)
Single Leg Glute Bridge 2 x 10
Donkey Kick 2 x 10
Straight Leg Fire Hydrant 2 x 10

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March 16

Strength
Press
5 – 3 – 2 – 2 @ 55, 65, 70, 70% of TM
Front Squat
5 – 3 – 2 – 2 @ 60, 70, 80% of TM
 
Gymnastics
Muscle up 3 OTM for 7:00 (strict)
TTR (strict) 3 x 10
 
Conditioning
2k Row (10 Burpee every 15 stroke)
 

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