Long Intervals, 1k loops

Warm-up Drills: Use your judgment and choose the two skills you think you need the most work with... Pose: change of position wall drills Falling In-place banded fall if you are doing with group, banded falls Curb drill, sides only Box/plate pull Forward then back with a 50m run after each one 5-6 one-legged pulls per side, … Continue reading Long Intervals, 1k loops


Revenge of “Short Tosh”

Warm-up 2 rounds 200m run 25 Russian KBS (70/53) Drills twice: "Jack-to-a-Pull" drill 25 m run One-legged pull drills Left/Right/Both run it out Workout 4 Rounds with 1:1 rest between intervals (score: total time) 100m run 200m run 400m run Finisher 3 rounds: 8 med-ball cleans 16 med-ball twists

Long Interval Pairs

Warm-up 2 rounds: 10 walking lunges 10 air squats 10 walking lunges 5 inchworms Then: 200 meter cadence run (92/184 BPM) 200 meter cadence run (96/192 BPM) Workout 2 rounds: 800m run 3 minute rest 1 mile run 4 minute rest Mobility Roll out hamstrings and do a calf-smash.  Go for a hike...