Category Archives: Blog

March 30

Run
Marathon Intervals
Warm up: 100 heel pull, lunge matrix, 2 miles easy pace + form drills
8 x 100m OTM
3 x 32oom @ Marathon Pace w. 2:00 recovery
6 x 200m @ I pace w. 200m running recovery
Warm Down: 2 mile easy pace, 100 heel pull
10 Good Morning
10 Air Squat
10 Seesaw Walk
10 Donkey Kick
10 Fire Hydrant

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March 29

Run
Regeneration Run
12-15k Easy Pace
8 x 100m w. 100m waling recovery
 
Warm down
2 x’s for movement quality
10 Seesaw walk
10 Push up to Lateral Plank
10 Lateral Plank Knee to Elbow

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March 28

Strength
Curtis P’s 5 x 5
1 Rep = 1 Clean, Lunge left, Lunge right, Push Press
Renegade Row 3 x 5
 
Gymnastics
Chin Up 5 x 10 w. 1:00 rest
Back Extension 5 x 10
 
Conditioning 
10:00 For movement quality / Scale to accommodate continuous movement
9 Thruster
35 Double Under

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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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