WARM UP: Run 200 Meters Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards [...]
WARM UP: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Power Snatch from Blocks + OHS [...]
WARM UP: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 [...]
WARM UP: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @40 5 @50 5 @ 60: 10min emom of 8reps @ 50% SPEED [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is an active rest day for the program! 45 Min around the world: 1-Rowing 2- 1 Min plank 3- Air Dyne 4- Body Weight Lunges 5- Single Unders Recovery: Rest Day Recovery
WARM UP: Sprint 50 meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Power Snatch: 20min emom: Build to 1RM Recovery: Shoulders and Spine
WARM UP: 3 Sets 200m Run 8 Burpees 8 Touchdowns Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Rack Barbell Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ 250m row sprint *rest 3 full [...]
WARM UP: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg)CORE: Med Ball Wall Toss: [...]
WARM UP: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 5 @60 5x5 @70%: for speed. pair w/ 5x5 20sec squat [...]
WARM UP: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: SPEED: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building sprints: [...]
Warm Up: High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: W/ SPRINTS AFTER REP [...]
