Relaxed shoulders!
Steady breathing!
Steady pace!
Remember the journey and enjoy the payoff!
Week 24, Day 1 - Recovery 1
Not for time, slow and steady
3 rounds
15 deadlifts
15 pushups
15 body rows
15 swings
15 ghd situps
15 hip bridges
3 rounds
15 deadlifts
15 pushups
15 body rows
15 swings
15 ghd situps
15 hip bridges
Week 23, Day 4 - SC 10
Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 17, Day 4 and post times to comments.
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 17, Day 4 and post times to comments.
Week 23, Day 3 - LI 6
Run
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 17, Day 3 and post times to comments.
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 17, Day 3 and post times to comments.
Week 23, Day 2 - SC 9
Skill & Strength:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 17, Day 2 and post load and rounds to comments.
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 17, Day 2 and post load and rounds to comments.
Week 23, Day 1 - SI 6
Row
10 Rounds for time...
300 meters
*60 second recovery
Compare to Week 17, Day 1 post times to comments
10 Rounds for time...
300 meters
*60 second recovery
Compare to Week 17, Day 1 post times to comments
Week 23 Schedule
On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2.5 hours recovery
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2.5 hours recovery
Week 22, Day 4- SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 16, Day 4 ad post weight and reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 16, Day 4 ad post weight and reps to comments
Week 22, Day 3 - LI 5
Run or Row
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 16, Day 3 and post times distances to comments
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 16, Day 3 and post times distances to comments
Week 22, Day 5 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 10, Day 2 and post reps and time to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 10, Day 2 and post reps and time to comments
Week 22, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 16, Day 1 and post to commets
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 16, Day 1 and post to commets
Week 22 Schedule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance 23
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance 23
Week 21, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 15, Day 4 and post load and times to comments.
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 15, Day 4 and post load and times to comments.
Week 21, Day 3 - LI 4
Run
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 15, Day 3 and post distances to comments.
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 15, Day 3 and post distances to comments.
Week 21, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Compare to Week 15, Day 2 and post load and times to comments.
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Compare to Week 15, Day 2 and post load and times to comments.
Week 21, Day 1 - SI 4
Run
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 15, Day 1 and post distances to comments.
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 15, Day 1 and post distances to comments.
Week 21 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 2.5 hour tempo run
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 2.5 hour tempo run
Week 20, Day 5 - Practice Distace 21
Run
3 hours (tempo)
*Do Not Exceed 18 miles
Post distance covered in 3 hours
3 hours (tempo)
*Do Not Exceed 18 miles
Post distance covered in 3 hours
Week 20, Day 4 - SC 4
Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare to Week 14, Day 4 ad post reps and times to comments.
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare to Week 14, Day 4 ad post reps and times to comments.
Week 20, Day 3 - LI 3
Run
6 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare to Week 14, Day 3 and post times to comments.
6 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare to Week 14, Day 3 and post times to comments.
Week 20, Day 2 - SC 3
Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare to Week 14, Day 2 and post reps and times to comments.
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare to Week 14, Day 2 and post reps and times to comments.
Week 20, Day 1 - SI 3
Run
10 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare to Week 14, Day 1 and post times to comments
10 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare to Week 14, Day 1 and post times to comments
Week 20 Schedule
On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance 21: Run 3 hours (tempo)
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance 21: Run 3 hours (tempo)
Week 19, Day 4 - SC 2
Strength & Conditioning:
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Compare to Week 13, Day 4 and post loads and times to comments.
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Compare to Week 13, Day 4 and post loads and times to comments.
Week 19, Day 3 - LI 2
Run
5 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Compare to Week 13, Day 3 and post times to comments.
5 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Compare to Week 13, Day 3 and post times to comments.
Week 19, Day 2 - SC 1
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Compare to Week 13, Day 2 and post load and times to comments.
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Compare to Week 13, Day 2 and post load and times to comments.
Week 19, Day 1 - SI 2
Run
6 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Compare to Week 13, Day 1 and post times to comments.
6 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Compare to Week 13, Day 1 and post times to comments.
Week 19 Schedule
On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 20-21 miles
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 20-21 miles
Week 18, Day 4 - SC 12
Skill & Strength:
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to Week 12, Day 4 and post times to comments.
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to Week 12, Day 4 and post times to comments.
Week 18, Day 3 - LI 7
Run
8 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 12, Day 3 and post times to comments.
8 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 12, Day 3 and post times to comments.
Week 18, Day 2 - SC 11
Skill & Strength:
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 12, Day 2 and post times to comments.
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 12, Day 2 and post times to comments.
Week 18, Day 1 - SI 7
Run
5 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 12, Day 1 and post times distances to comments.
5 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 12, Day 1 and post times distances to comments.
Week 18 Schedule
On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: Run 3 hours tempo
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: Run 3 hours tempo
Week 17, Day 4 - SC 10
Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 11, Day 4 and post times to comments
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 11, Day 4 and post times to comments
Week 17, Day 3 - LI 6
Run
5 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 11, Day 3 and post times to comments.
5 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 11, Day 3 and post times to comments.
Week 17, Day 2 - SC 9
Skill & Strength:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 11, Day 2 and post times to comments.
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 11, Day 2 and post times to comments.
Week 17, Day 1 - SI 6
Row
12 Rounds for time...
300 meters
*60 second recovery
Compare to Week 11, Day 1 post times to comments
12 Rounds for time...
300 meters
*60 second recovery
Compare to Week 11, Day 1 post times to comments
Week 17 Schedule
On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2 hours recovery
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2 hours recovery
Week 16, Day 5 - Practice Distance 17
Run
Run 16-18 miles
*If you haven't done 16 before stop at 16, if you have try to push to 18.
Run 16-18 miles
*If you haven't done 16 before stop at 16, if you have try to push to 18.
Week 16, Day 4 - SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare results to Week 10, Day 4 in comments.
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare results to Week 10, Day 4 in comments.
Week 16, Day 3 - LI 5
Run or Row
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare distance to Week 10, Day 3 to comments.
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare distance to Week 10, Day 3 to comments.
Week 16, Day 2 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare reps and times to Week 10, Day 2 to comments.
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare reps and times to Week 10, Day 2 to comments.
Week 16, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 10, Day 1 to comments.
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 10, Day 1 to comments.
Week 16 Schedule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance -
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance -
Week 15, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 9, Day 4 post load and rounds plus reps to comments
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 9, Day 4 post load and rounds plus reps to comments
Week 15, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 9, Day 4 post load and rounds plus reps to comments
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 9, Day 4 post load and rounds plus reps to comments
Week 15, Day 3 - LI 4
Run
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 9, Day 3 post distances to comments
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 9, Day 3 post distances to comments
Week 15, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
COmpare to Week 9, Day 2 post time and load to comments
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
COmpare to Week 9, Day 2 post time and load to comments
Week 15, Day 1 - SI 4
Run
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 9, Day 1 post distance and times to comments
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 9, Day 1 post distance and times to comments
Week 15 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 12 miles (tempo)
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 12 miles (tempo)
Week 14, Day 5 - Practice Distance 15
Run
16 miles
(if you're feeling up to it, let's try to plan a meeting time and do all or part of this together.)
16 miles
(if you're feeling up to it, let's try to plan a meeting time and do all or part of this together.)
Week 14, Day 4 - SC 4
Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare to Week 8, Day 4 post times and reps to comments
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare to Week 8, Day 4 post times and reps to comments
Week 14, Day 3 - LI 3
Run
6 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare to Week 8, Day 3 post times to comments
6 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare to Week 8, Day 3 post times to comments
Week 14, Day 2 - SC 3
Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare to Week 8, Day 2 post times and weights to comments
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare to Week 8, Day 2 post times and weights to comments
Week 14, Day 1 - SI 3
Run
10 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare to Week 8, Day 1 post times to comments
10 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare to Week 8, Day 1 post times to comments
Week 14 Scheduele
On the Agenda...
On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 16 miles (as a group if we can)
On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 16 miles (as a group if we can)
Week 13, Day 4 - SC 2
Strength & Conditioning:
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Compare to Week 7, Day 4 and post load and times to comments
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Compare to Week 7, Day 4 and post load and times to comments
Week 13, Day 3 - LI 2
Run
4 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Compare to Week 7, Day 3 and post times to comments
4 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Compare to Week 7, Day 3 and post times to comments
Week 13, Day 2 - SC 1
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Compare to week 7, Day 2 and post load and times to comments
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Compare to week 7, Day 2 and post load and times to comments
Week 13, Day 1 - SI 2
Run
5 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Compare to Week 7, Day 1 and post times to comments
5 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Compare to Week 7, Day 1 and post times to comments
Week 13 Schedule
On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 14 miles
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 14 miles
Week 12, Day 4 - SC 12
Skill & Strength:
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to week 6, Day 4 and post times to comments
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to week 6, Day 4 and post times to comments
Week 12, Day 3 - LI 7
Run
7 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 6, Day 3 and post times to comments
7 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 6, Day 3 and post times to comments
Week 12, Day 2 - SC 11
Skill & Strength:
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 6, Day 2 and post times to comments
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 6, Day 2 and post times to comments
Week 12, Day 1 - SI 7
Run
4 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 6, Day 1 and post distance to comments
4 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 6, Day 1 and post distance to comments
Week 12 Schedule
On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: 10 miles
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: 10 miles
Week 11, Day 4 - SC 10
Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to week 5, day 4 and post times to comments
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to week 5, day 4 and post times to comments
Week 11, Day 3 - LI 6
Run
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to week 5, day 3 and post times to comments
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to week 5, day 3 and post times to comments
Week 11, Day 2 - SC 9
Skill:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to week 5, day 2 and post number of rounds plus reps to comments
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to week 5, day 2 and post number of rounds plus reps to comments
Week 11, Day 1 - SI 6
Row
12 Rounds for time...
300 meters
*60 second recovery
Compare to week 5, day 1 and post to comments
12 Rounds for time...
300 meters
*60 second recovery
Compare to week 5, day 1 and post to comments
Week 11 Schedule
On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 13.1 miles (half marathon)
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 13.1 miles (half marathon)
Week 10, Day 4 - SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 4, Day 4 and post score and total reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 4, Day 4 and post score and total reps to comments
Week 10, Day 3 - LI 5
Run or Row
4 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 4, Day 3 and post distances to comments
4 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 4, Day 3 and post distances to comments
Week 10, Day 2 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 4, Day 2 and post scores and times to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 4, Day 2 and post scores and times to comments
Week 10, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
*Max accumulated distance
Compare to Week 4, Day 1, post comments and times to comments
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
*Max accumulated distance
Compare to Week 4, Day 1, post comments and times to comments
Week 10 Scheudule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 11
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 11
Week 9, Day 5 - Practice Distance 10
Run
For set time (85% of what would be 11 mile pace)
See comments for details.
For set time (85% of what would be 11 mile pace)
See comments for details.
Week 9, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps and compare to Week 3, Day 4 in comments
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps and compare to Week 3, Day 4 in comments
Week 9, Day 3 - LI 4
Run
4 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and compare to Week 3, Day 3 in comments
4 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and compare to Week 3, Day 3 in comments
Week 9, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and compare to Week 3, Day 2 in comments
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and compare to Week 3, Day 2 in comments
Week 9, Day 1 - SI 4
Run
4 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Wee 3, Day 1 to comments
4 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Wee 3, Day 1 to comments
Week 9 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: Run for specific times. (check comments for details)
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: Run for specific times. (check comments for details)
Week 8, Day 5 - Practice Distance 9
Run
10 mile Time Trial (as fast as possible)
Post times to comments
10 mile Time Trial (as fast as possible)
Post times to comments
Week 8, Day 4 - SC 4
Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare efforts to Week 2, Day 4 in comments
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare efforts to Week 2, Day 4 in comments
Week 8, Day 3 - LI 3
Run
5 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare efforts to Week 2, Day 3 in comments
5 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare efforts to Week 2, Day 3 in comments
Week 8, Day 2 - SC 3
Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare efforts to Week 2, Day 2 in comments
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare efforts to Week 2, Day 2 in comments
Week 8, Day 1 - SI 3
Run
8 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare efforts to Week 2, Day 1 in comments
8 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare efforts to Week 2, Day 1 in comments
Week 8 Schedule
On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 10 mile Time Trial
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 10 mile Time Trial
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