Marathon Training:
Sunday
Run 60 minutes for distance
Monday
3 RFT
400m run
10 deadlifts @ 70% of 3 RM
20 med ball Russian twists (20/14) (L+R=1)
*15 min cap
Tuesday
*Change of support drill: 3x each leg building toward change of support forward motion drill for 10m; finish w/ 20m jog focus on pulling
*Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
*Foot tap drill: 2x 10-20 taps each leg; focus on tapping the ball of your foot, under your hip, then using hamstring to pull opposite foot from the ground back and under your hip. Finish with 20m jog after each leg focusing on running pose and pulling
Short Interval:
8 x 200m, rest 60s between
WOD: “Karen”
150 wall ball shots for time
(20/14)
Wednesday
WOD:
7 RFT
7 pull-ups
7 ring dips
21 double-unders
Thursday
*Change of support drill: 3x each leg building toward change of support forward motion drill for 10m; finish w/ 20m jog focus on pulling
*Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
*Foot tap drill: 2x 10-20 taps each leg; focus on tapping the ball of your foot, under your hip, then using hamstring to pull opposite foot from the ground back and under your hip. Finish with 20m jog after each leg focusing on running pose and pulling
Long Interval:
3 x 12 min on, 4 min off
Friday
Robber’s Cave Break