Day 1 (Track Session)

Track Session

A. 6 x 6 Hurdle Hops

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

C. 6 x 400m, on the 3 minute. 

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

Day 97

A. Row

4 x 500m/1 min rest between efforts

B. Strength

Every :90 for 10 Rounds:

2 Rep Front Squat (Work up)

C. MetCon (AMRAP) x 12 Minutes

10 KBS (70/53)
60 Double unders
6 10m Shuttle sprints** 

**(every turn around counts as a rep)**

Day 87

A. Pulls

Deadlift - Heavy Single

B. MetCon

2 Min Single DB Walking Lunges (70/50)
-1 Min Rest-
2 Min Max DB Snatch (70/50)
-1 Min Rest-
2 Min Max 10m Shuttle sprints
-1 Min Rest-
2 Min Max AbMat Sit-ups
-1 Min Rest-
2 Min Max Single DB GobletSquats (70/50)

C. Core (Partner)

AMRAP x 8 Minutes

Partner 1: Front Plank Hold

Partner 2: 12 Back Extensions

Day 54

A. Strength (MetCon)

Odd: (20/15) Calorie Row
Even: 1 Heavy Front Squat from a rack + 5 Strict HSPU

B. MetCon (Skill) 

3 Rounds of, 

Bench Press @ 60% x 10 reps

20 Ring Dips

Rest 2-3 min between sets

C. For Time:

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

Rest 5 Min

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

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 122 (Track Session)

A.) Bounding 

Hurdle Hops (6 x 6) demo

B.) Agility

4 x 10-20 yard out and back shuttle, rest as needed

C.) Conditioning

8 x 200m run, on the 2 minute

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

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!)

Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s