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.

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.

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.

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.

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.

Week 16 Schedule

On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance -

Week 15, Day 5 - Practice Distance 16

Run
12 miles (comfortable pace)

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

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

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

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

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

Week 15 Schedule

On the Agenda...
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.)

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

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

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

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

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)

Week 13, Day 5 - Practice Distance 14

Run
14 miles


Post times to comments

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

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

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

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

Week 13 Schedule

On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Distance: 14 miles