December 29

Strength

12:00 EMOM

odd 1:00 - Goblet Hold Reverse Lunge - 10

even 1:00 Cossack Squat - 10

Midline

9:00 AMRAP

10 Lateral Plank Reach through

10 Lateral Plank Leg Raise

0:30 Lateral Plank

Conditioning

5 rounds

10 Burpee

10 KB Swing

20 Double Under

December 28

Run

Turnover Recovery / Interval Pace

Warm up : 1 mile walk, 2 mile run + Drills

Mid-Distance : 8 x 200m w. 1:00 resting recovery

Marathon : 10 x 200m w. 1:00 resting recovery

Ultra : 12 x 200m w. 1:00 resting recovery

Cool Down : 2 miles relaxed running

This post-workout yoga class (cool down) includes a moment of connection to breath and body awareness - post-workout. This class includes neck rolls and cat ...

December 27

Run

Long Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

Mid-Distance : 20k

Marathon 28k

Ultra : 32k

Cool Down

Get to stream.foundationtraining.com.

December 26

Happy Boxing Day

Active Recovery Day

2h:00 Alternating 30:00 walk / 30:00 run

Get to stream.foundationtraining.com.

Disclaimer** This an advanced routine. IF at any point you experience compression in your lower back or any other fault in form, stop your session and cont...

December 25

Merry Christmas / / Happy Holidays

Run

Regeneration Run // Easy Pace

180-age // 3:3 nasal breathing

Mid-Distance : 8-12k

Marathon : 10-15k

Ultra : 12-15k

Cool Down

27 Squat x’s 2 rounds

MWODPRO - Daily Videos: http://bit.ly/MwodPro1SUBSCRIBE: http://bit.ly/1bRdYecAbout The Ready State:The Ready State is the new home of MobilityWOD. The Ready...

Get to stream.foundationtraining.com.

December 24

Strength & Conditioning

3 rounds w. 2:00 resting recovery between rounds, returning to nasal breathing

10 Sit up

100m run @ T pace

0:30 Plank

10 Lunge Jump

100m run

0:30 Plank

10 Push up

100m run

0:30 Plank

10 Cossack Squat

100m run

0:30 Plank

Cool Down

This post-workout yoga class (cool down) includes a moment of connection to breath and body awareness - post-workout. This class includes neck rolls and cat ...

December 23

Run

Short Intervals

Warm up : 1-3 miles relaxed running w. 3/3 NB + Drills

Mid-Distance : 3 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Marathon : 5 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Ultra : 6 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Cool Down : 1-3 miles relaxed running w. 3/3 NB + Drills

Core X is a simple routine - 10 exercises, 30 seconds each exercises; 5 minutes total. While it is short and sweet, it is also very challenging.

December 22

Run

Regeneration Run / Easy Pace

180-age // 3:3 Nasal Breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15

Cash Out : 8-10 x 0:20 w. 1:00 resting recovery / use metronome set to 90bpm pulling left foot on the beat

Cool Down

This yoga class is designed to be practiced any time you are feeling muscle soreness, fatigue or tension after a workout, (or anytime!). This 20-minute class...

December 21

Strength

Squat 5 x 5 : @ 55-60% of your TM

Front Squat or Zercher Squat Rack Position

rest 2:00 between sets

Midline

3 rounds

10 Lateral Plank Leg Raise

10 Prone Plank HS to ES

10 Inch Worm Push up

Conditioning

10:00 AMRAP

10 DB Push Press

5 DB Thruster

10 KB Swing

25 Double Under

December 20

Run

Long Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid Distance : 15k

Marathon : 20k

Ultra : 30k