Day 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

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 61 (Track Session)

A. Bounding 

Hurdle Hops (4 x 6)

B. Warm-Up

800m Run (Warm-up pace)

C. Conditioning

10 x 200m Sprint

*200m walk as recovery*

D. Cool Down

400m run (Recovery Pace)

Day 183 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

9 x 800m, rest equal time. 

Goal is to get all nine sets to be the exact same time as last week so don’t go out too hard.

Day 174 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

8 x 800m, rest equal time. 

Goal is to get all eight sets to be the exact same time as last week so don’t go out too hard.

Day 167 (Track Session)

A.) Bounding

1.) Hurdle Hops (6 x 6) demo

2.) Skater Bounds (6 x 6) demo

B.) Yasso Progression

7 x 800m, rest equal time. 

Goal is to get all seven sets to be the exact same time as last week so don’t go out too hard.

Day 161 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6)

B.) Yasso Progression

6 x 800m, rest equal time. 

Goal is to get all five sets to be the exact same time as last week so don’t go out too hard.

C.) "Lunge U"

400m Walking Lunge

Day 155

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.) Yasso Progression 5x800m, rest equal to run time. - Goal is to run each 800 at exactly the same pace. Don’t go out too hard.

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 97 (Track Session)

Track Session:

800m run

50 Goblet Squats (53/35)
600m run
40 KB Swings (53/35)
400m run
30 Alt. KB Snatch (53/35)
200m run
20 Alt.Walking Lunges (Goblet hold on KB) (53/35)
100m run

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

Off Season: Day 52

Track Session

A.) 6 x 6 Hurdle Hops

B.) 4 x Shuttle of: 5-10-15 out and back

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

D.) 4×800 - On the 6 min mark run 800m as fast as possible. (Stay consistent!)

Off Season: Day 44

A.) For time:

Run 1 Mile

25 KB Goblet Squats (70/53) 

25 KBS (70/53) 

800m Run 

20 KB Goblet Squats (70/53) 

20 KBS (70/53) 

400m Run 

15 KB Goblet Squats (70/53) 

15 KBS (70/53) 

B.) “Annie”

50-40-30-20-10

Double Unders 

AbMat Sit-Ups