WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
“THE MAGNIFICENT 8“
Each interval for time:
Run 4x800m
*Rest 3 minutes
between efforts
Substitute movement
■ 4X1K row
■ 4X1.4 mi assault bike
■ 4X800 m ski erg
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
“ONE FOOT BEHIND THE OTHER“
5MILES RUN
( 8 km )
MOBILITY & WARM UP
Row – Ski Erg – Assault Bike
Warm-up: 5min from easy to mod
3x (30sec faster, 30sec easy)
2min recovery
3 sets:
1min fast,
1min moderate,
1min easy
Rest 5 min Then:
CONDITIONING
“TRICERATOPS“
Row OR Run “Aerobic Threshold”
6 Sets:
4min at moderate pace @75-80% FCmax
45sec rest b/t reps”
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“Rock N Roll Train“
Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets
MOBILITY & WARM UP
Row (OR Ski Erg)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1
Directly into:
CONDITIONING
“SING SONG”
4 sets:
5min on damper 2-3 (moderate),
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace
MOBILITY & WARM UP
Row
150m easy
200m moderate
150m easy
200m moderate/fast
150m easy
150m fast
CONDITIONING
“HIGH VOLTAGE”
Row
4 sets:
3 min moderate or 22-26 stroke per minute
1 min fast or 26-30,
3 min easy 18-22
No rest betweent sets
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
BENCHMARK
“RUN AND REPEAT”
For Time:
1x800Mt Run REST 1:1 Every Set
2X400Mt Run REST 1:1 Every Set
4X200Mt RUN REST 1:1 Every Set
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
“April Ludgate”
ROW “Anaerobic Capacity”
3 sets:
250m sprint, 100m walk,
250m sprint, 100m walk,
250m sprint
Rest 3min b/t sets
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
5k Row every 1k complete 250 mt ski erg
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“DOUBLE 2”
For Time:
2,000 Meter Row
200 Double-Unders
2 mile Run (3,200mt)
