Week 7:

De-load Week, Let’s Dial it in.

We’ve been putting in serious work for the past 6 weeks — grinding, pushing, and showing up. This week, we shift gears.

Intensity will come down, but focus goes up. This is a time to move with purpose: perfect reps, full range of motion, and control over every inch.

Recovery doesn't mean slacking. It means we recover like professionals — with intention, consistency, and pride in our work. Showing up matters just as much this week as it did during the peak.

Let’s finish this phase strong.

  • Workout 37

  • Date: Monday July 7th

  • Goals:

    • Get in tune with your body? How does your body move while running?

    • Have Fun

Warm up:

  • 1 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 1 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

1 set. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 25 Yards down and back.

Run Track:

Light 400 Meter Run

5 Sets of:

  • 400 Meter Run.

  • 100 Meter Walk

    -Increase Speed Each Lap

    -Record total amount of time running.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes each Side of Couch Stretch

  • Shadow Box 1 minute

  • Workout 38

  • Date: Tuesday July 8th

  • Goals:

    • Focus on staying relatively explosive, while staying tight in the core.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

    • Barbell warm up 2x’s

      -5 Good Mornings

      -5 Back Squat

      -5 Strict Press.

Strength: Thruster

5 Sets. Light Work

  • 5 Thrusters

  • 5-10 Pull ups

Standard: Between 95-135lbs

Intermediate: 75-95lbs

Beginner: 35-65lbs

Aerobic:

15 Minutes:

Choose one of the following.

  • Bike at 60 RPM’s

  • Row at 2:00-2:15 Pace

  • Ski Erg at 2:15-2:30 Pace

*Maintain the same pace the whole 15 Minutes!

Mobility.

  • Roll out Legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 39

  • Date: Wednesday July 9th

  • Goals:

    • Focus on your form while you run.

    • Breathing, Foot placement, knee path.

    • Have Fun

Warm up:

1 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 1 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

1 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 25 Yards down and back.

Run:

1 Round of:

  • Easy Run 800 Meters.

  • Walk 400 Meters

  • Hard Run 400 Meters.

  • Walk 400 Meters.

  • Easy Run 800 Meters.

  • Walk 400 Meters.

Record Time

Finisher: Plank

  • 2 Minute Plank

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Quad Stretch

  • Workout 40

  • Date: Thursday, July 10th

  • Goals:

    • Developing the strength in chest and shoulders.

    • Maintaining a consistent pace.

    • Have Fun

Warm up:

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Forward Roll

    • 10 Scap Pulls

    • 10 Push Ups

      Then

      Forward Arm Circles

    • 0:15 Small

    • 0:15 Medium

    • 0:15 Large

      Reverse Arm Circles

    • 0:15 Small

    • 0:15 Medium

    • 0:15 Large

Strength: Strict Press

5 Sets of:

  • 5 Barbell Strict Press

    -Rest 2-3 Minutes between sets.

Strength: Dumbbell Bench Press

Build up to 60% of Max Bench Press

3 Sets of:

  • 5 Barbell Dumbbell Bench Press

    -Rest 2-3 Minutes between sets.

Aerobic:

15 Minutes:

Choose one of the following.

  • Bike at 60 RPM’s

  • Row at 2:00-2:15 Pace

  • Ski Erg at 2:15-2:30 Pace

*Maintain the same pace the whole 15 Minutes!

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Smash Chest and Shoulders with lacrosse ball.

  • Roll Out Legs

  • Workout 41

  • Date: Friday, July 11th

  • Goals:

    • Understand power output and the energy required to meet that demand.

    • Have Fun

Warm up:

1 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 1 set in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

1 set. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 1 set, do one set of:

  • Grapevine. 25 Yards down and back.

Run:

3 Sets

  • 400 Meter Run

  • 200 Meter Walk

  • 200 Meter Sprint

    -Rest 5 Minutes Between Sets.

Aerobic:

  • 1 Mile Run. Nasal Breathing only.

    -Record Time.

Mobility 1 minute each.

  • Smash out Ankles/Calves/Shins

  • Down Dog peddle out calves

  • Pigeon Stretch

  • Couch Stretch

  • Workout 42

  • Date: Saturday, July 12th

  • Goals:

    • Mobility

Focus: Yoga

Find a 30 Minute Yoga Routine