Rest

Choose either a 3 mile trail run or soft sand beach run.  Wear boots and pants rather than shorts and running shoes if possible to condition for the transition to running in gear.  Be safe and stay fueled and hydrated!  Keep the pace slow and consistent.

Following the run work on flexibility and mobility.  Stretch and recover!

AM

Foam Roll

Monostructural Movement

2 Rounds of:

-2 min. KB Waiter Carry

-2 min. of Barbell Farmer Walk

-2 min. of KB Walk in Rack Position

*Rest 1 min. between ea.*

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Flutter Kicks 3×30

-Oblique Plank 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Front Squat 3×5

-RDL 3×5

-Weighted Step Ups 3x5ea. leg

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

AM

Metcon

5 Rounds for time of:

-5 Muscle Ups

-50m Walking Lunge

-10 GHD Sit Up w/Wall Ball Shot

-75m Walking Lunge

-20 KB Swings

-100m Walking Lunge

then….

PM

-Run 6 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

Foam Roll

Monostructural Movement

-10 min. Single Under Jump Rope

-5 min. OH Weighted Barbell Walk

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Wall Sit 3x30sec.

Core

-Leg Levers 3×15

-Body Bridge w/Plate 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Power Clean 4×3

-Bench Press 3×5

-BOR 3×5

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

Cool Down

-Static Stretching/Yoga

AM

Metcon

30min AMRAP of:

-10 Handstand Push Ups

-30 Jumping Air Squats

-200m Sandbag Carry

then….

PM

-Run 5 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

AM

Foam Roll

Monostructural Movement

-10 min. Sled Drag w/ KB Farmer Walk

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Therapy Squats 3×5

Core

-Rockers 3×10

-Prone Plank w/Lateral Steps 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Back Squat 3×5

-Deadlift 3×5

-Press 3×5

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

Rest

Choose either a 3 mile trail run or soft sand beach run.  Wear boots and pants rather than shorts and running shoes if possible to condition for the transition to running in gear.  Be safe and stay fueled and hydrated!  Keep the pace slow and consistent.

Following the run work on flexibility and mobility.  Stretch and recover!

AM

Foam Roll

Monostructural Movement

2 Rounds of:

-2 min. KB Waiter Carry

-2 min. of Barbell Farmer Walk

-2 min. of KB Walk in Rack Position

*Rest 1 min. between ea.*

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Flutter Kicks 3×30

-Oblique Plank 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Front Squat 3×5

-RDL 3×5

-Weighted Step Ups 3x5ea. leg

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga