Day 63 (Conditioning Session)

A. Warm-up

800 meter jog

B. Aerobic Capacity/ Agility

2 sets of,

300 yard shuttle (50 yds down and back x 3 trips)

rest 90 sec
300 yd shuttle, time must be within 5 sec of previous time
rest 3 min 

C. Sprints

10 sets of,

Lunge walk 30 yards, jog 30. Turn around. 2 deep breaths, sprint flat out 60 yards back to start. 

rest 30s

D. Strength/Agility

8 sets of,

15 push-ups, sprint 20, touch line, sprint back to start, immediately repeat.

Day 59 (Track Session)

A.   Core

4 Rounds

- 20 sec. R side plank/ 10 sec. off
- 20 sec. high plank hold/10 sec off
- 20 sec. L side plank/10 sec off
- 20 sec Glute bridge/ 10 sec off

B.   Conditioning:

4 Rounds:

300 yard shuttle (50 yds down and back x 3 trips)

rest 90 sec
Repeat 300 yd shuttle, time must be within 5 sec of previous time
rest 3 min

Day 24 (Track Session)

A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Day 3

Track Session

A.) 6 x 6 Hurdle Hops

B.) 300 yard Shuttle (6×25 yds out and back)

Rest 5 minutes

C.) 300 yard Shuttle, 6×25 yards out and back

D.) 6 x 200m Run, on the 2 minute.

– Attempt to hold the same pace for all six sets.

Day 150

We are going to do Yasso Progressions once a week as we are training for our 10k run on November 9th. We should be up to 10x800m (5 Miles) the week before we head out.

Track Session

A.) 6×6 Hurdle Hops

B.) 3 x 10-20 yard shuttle, out and back

C.) 300m Shuttle (6×25 yds out and back)

D.) Yasso Progression 4x800m, rest equal to run time. - Goal is to run each 800 at exactly the same pace. Don’t go out too hard.

Day 141

Track Session

1.) 6×6 Facing Hurdle Hops (demo)

2.) 6 sets of 3-cone drill, Cones are 5 yards apart. (demo)

3.) 300yd Shuttle (6×25 yards out and back)

4.) “Tosh Sprints” 

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Day 126

Session 1:

A.) Track Session

1.) Hurdle Hops (6 x 6)
2.) 300 yard Shuttle, 6×25 yards out and back
3.) 12 x 100m sprint, on the minute

Session 2:

B.) Overhead Squat 

- Work up to 2RM

C.) Alternating Front Rack Reverse Lunge (4 x 10) (5 each leg) 

- Bar must be taken from the ground

D.) Partners: 4 Rounds of,

Partner 1: Max Double Unders

Partner 2: 25 Abmat Sit-Ups (Pace)

Day 100

A.) Track Session

a.) 4×6 Facing Hurdle Hops (demo)

b.) 4 x 10-20 yard out and back Shuttle, rest as needed

c.) 300 yard Shuttle, 3×50 yards out and back

rest 5 minutes

d.) 300 yard Shuttle, 1×50, 1×100 yards out and back

e.) 4 sets of stadium stair runs (touch every step)

B.) Bench Press

1.) Work up to a 2RM

2.) 3×20 Close Grip

C.) Accessory

1-arm DB Bent Over Row: (4×10), across 

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups: 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Day 88

A.) Track Session

1.) 4 x 6 Hurdle Hops (Demo)
2.) 4 x Pro Agility Shuttle (5-10-5)
3.) 300 yard Shuttle (6×25 yards out and back)
4.) 4 x 400m, new round every 3 minutes

B.) Pulls

Deadlift (5 x 7), climbing

C.) 20-Rep Benchmark

Bench Press (20 RM)

D.) Core

3 Rounds, for quality of

10 Barbell Rollouts
20 Abmat Sit-ups

Off Season: Day 61

Track Session

A.) 3 x 10-20 yard out and back Shuttle, rest as needed

B.) 300 yard Shuttle, 6×25 yards out and back

-rest 5 minutes-

C.) 300 yard Shuttle, 6×25 yards out and back 

D.) 3 x 800m, 3 min rest between efforts