Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 124 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

At 3.2.1 Go run 50 yards and back as fast as possible.

At the 1 minute mark, sprint 100 yards and back. 

At the 3 minute mark sprint to the 50 and back, then the 100 and back. 

That is one round. 

At the 6 minute mark begin round 2. 

Record times for all 9 intervals.

 

These should be all-out efforts.

Day 114 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Conditioning

Every 2 minutes for 40 minutes,

200m Sprint

- Stay consistent with your times.

Day 93 (Track Session)

A. MetCon (Time)

With a running clock,

6 x 50 yard sprint on the minute
4 x 100 yard sprint on the minute
3 x 200 yard sprint on the 2 minute
2 x 400 yard sprint on the 3 minute
1 x 800 yard sprint

Day 85 (Track Session)

Warm-Up

400m jog

A. Bounding

Hurdle Hops (4 x 6)

B. Agility

3 x 10-20 out and back shuttle

C. Conditioning

“Hinshaw Track Intervals”

3 rounds:

3x600m, 45sec rest between intervals

5 min rest between rounds

D. Core/Mobility

10 quick rounds of... 5 hollow rocks + candlestick roll

Day 81 (Track/Field Session)

A. Conditioning Session

Warm-up: 2 laps around the field

1. 10x20 yard sprints (15 seconds rest)

2. 10x40 yard sprints (30 seconds rest)

3. 6x70 yard sprints (40 seconds rest)

4. 14x100 yard sprints (60 seconds rest)

Cool down: 2 laps around the field

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 51 (Track Session)

Had to hit a second track session in a row based on this weeks weather forecast.

A. 10x50 yard 3/4 sprints (active warm-up)

B. 10x40 yard sprints (slow jog back to start as recovery)

C. 10x30 yard sprints (back pedal to start as recovery)

D. 10x20 yard sprints (max intensity) lunge walk back to start

E. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 sets.

Day 29 (Track Session)

A.) Bounding 

Hurdle Hops (4 x 6) 

B.) Agility

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

C. "Flying 40's"

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Tosh Sprints

3 rounds for time of,

200m Run
400m Run
600m Run

Rest as long as the previous run took. Record time for each interval. This can be done with a partner as work/rest.

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 13 (Track Session)

Track Session

A. Bounding

4 x 6 Hurdle Hops

B. Speed Work

4 x "Flying 40's"

- Jog 20 yards
- Sprint 40 Yards
- Jog 20 yards

C. Sprints

Every 2 minutes, on the minute x 12 Minutes (6 rounds):

200m Run

Day 8 (Track Session)

A. Strength

5×5 Front Squat

B. MetCon

1 mile Run
21 KBS (70/53)
21 Goblet Squats (70/53)
800m Run
15 KBS (70/53)
15 Goblet Squats (70/53)
400m Run
9 KBS (70/53)
9 Goblet Squats (70/53)

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 92

A. Track Session

Every (2) Minutes on the minute x 12 minutes:

200m Run

B. Strength

Split Jerk (5-5-3-3-3-1-1-1-1-1)

C. MetCon (Time)

5 Rounds for time of,

12 Burpees
12 DB Push Jerk (45/30)

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.