Category Archives: Blog

October 1

Run
Regeneration Run
10-12k
Strength
OHS
5 x 3
Press
5-3-2-2
Gymnastics
Ring Push up 5 x 10
V-up 5 x 10
Conditioning 
10:00 AMRAP
10 KB Swing
10 Box Jump
20 Double Under

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September 30

Run
10 x 100 OTM
3 x 400 w. 1:00
3 x 1k w. 1:00
1 x 2k

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September 29

Run
Regeneration Run
10-12k
Strength
Clean & Jerk
5  x 2
Back Squat
5-3-2-2
Pull Up
5 x 8
L-Sit 5 x :20
Conditioning
5 Deadlift
10 Weighted Step up
15 Ab Mat Sit up
4 rounds

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September 28

Run
20 mile Trail Run

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September 27

Rest Day

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September 26

Run
15k Trail Run
 
Strength
Hang Snatch
5 x 2
Back Squat
5-3-2-2
Gymnastics
Ring Row
3 x 10
Pull up
3 x 5
GHD Sit up
5 x 10
 

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September 25

Run
10 x 150m w. 150m walking recovery
5 x 300m w. 100m running recovery

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September 24

Run
Regeneration Run
10-12k
 
Strength
OHS
5 x 3
Bench Press
5 x 5
Gymnastics
Toe to Bar
3 x 10
Hollow Rock
6 x :20/ 1:00
Conditioning
12:00
10 Clapping Push up
10 Box Jump 24″
5 Deadlift

 
 

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September 23

Run
4 x 800m w. 1:30 recovery
2 x 1600 w. 2:00 recovery
4 x 400m w. 1:00 recovery
all @ T Pace

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September 22

Run
Regeneration Run
8 – 10k
10 x :10/1:00
 
Strength
Push Jerk
5 x 2
Front Squat
5-5-3-3-2-2
Good Morning
3 x 5
Gymnastics
Muscle Up
5 x 3
Conditioning
3 RFT
15 KB Swing
75m Farmer Carry
20 Burpee

 
 

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