Running


BodyweightConditioningCoreRunning

Workout for Monday, November 15th  The goal for today is to increase your overall endurance and work capacity as we all know, "fatigue makes cowards of us all" - Vince Lombardi. WORKOUT: Warmup: Forward and Lateral Leg SwingsFrogger and Cat/Cow20m High Knees20m Butt Kicks20m Backwards Sprint3x Sprint AccelerationsWorkout:2x800m: Aim for sub 3:00. (Rest the same amount of time it takes to complete)1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)1 Mile Ruck (55#): Aim for sub 13:00.1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)2 Mile Run: Aim for sub 16:00.Cool Down:Walk for...

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BodyweightConditioningMindsetMobilityRunningTraining

Workout for Monday, August 31st For todays session, you will be working on core and grip strength along with speed endurance. NOTE: You will need two weights around 30-45lbs for the farmers carry and a 50m field. For the farmers carry, the implement you use is up to you. You can use dumbbells, kettlebells, ammo tins, water jerry’s, etc as long as you have two of them and they weigh around 30-45lbs each. After you have completed the 50m carry, you will then drop the weights. Turn around and sprint 100m (50m back to the start and then 50m back...

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BodyweightConditioningCoreMindsetMobilityRunningTraining

Workout for Monday, July 13th For today’s session the focus is on running conditioning and core strength. You will need an area you can jog and sprint on, ideally a flat surface such as a running track or sports field. The treadmill can be used as an alternative but isn’t our first choice. Begin with the warm-up and take it easy on the broad jumps, this isn’t a max effort here. Rest 2 minutes before beginning the first phase of the workout. Once you have completed the 1st phase, rest 2 minutes before beginning the 2nd phase. This 2nd phase is all...

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BodyweightConditioningMindsetRunningTraining

ROW FIGHT RUN WORKOUT FOR MONDAY FEBRUARY 24: Todays session is working on your cardiovascular endurance with a variety of methods. Begin with a 2km row. Pace yourself, but the aim is to complete this under 8 minutes. Technique is very important with rowing so if you don’t know what you’re doing I recommend watching a few youtube clips. Next up is 50x burpees, not much to say here but to stay focused and positive. Finally finish with a 2km run, finish strong on this and don’t let your technique drop as you tire. The aim is to complete the...

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ConditioningCoreMobilityRunningSandbagTraining

Get-up and Run Workout for Monday January 13th You know the motto “Simple yet brutal” and today you’ll be feeling it as long as you push yourself. You will need either a sandbag or medicine/slam ball weighing 25lbs. If you don’t have access to this, you can do this workout with no equipment and it is still a hell of a challenge. For time: 10-9-8-7-6-5-4-3-2-1 Sandbag/Ball Burpee100m run carrying the sandbag or ball. To perform, you will do 10 burpees followed by a 100m run carrying the implement of your choice. Followed by 9 burpees then a 100m run, all...

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