Power, Size, Strength and Endurance 12:18 PM

2-part routine. 3x/wk. Resting or doing something else for at least 1 day between sessions. Be sure to alternate and sandwich plan B between plan A workouts:

Plan A:
1mi. run warmup
1A. Explosive stepup (w/ weight) 1B. TRX pike
2A. Box jump 2B. TRX leg curl
3A. Twisting box jump 3B. TRX cross-body mountain climber
1mi. run

Plan B:
30min run @ 7:15 pace = 4.15mi.
3 sets, 10 reps. 60secs rest btw sets. (20lb weights for stepups)
Stepup
crossover stepup
stepup with straight-leg deadlift
walk-outs
side plank
lunge with rotation (weighted)

Intervals and Core 12:59 PM

30-minute run warmup.

Run at 70% max effort for 3 telephone poles, recover for 1. Repeat 10x.

5 minute run cooldown.

3 sets, 10 reps, 60secs rest btw sets:
Plank with arm lift, side plank with rotation, hip-thigh raise, reverse lunge with single-arm press (20lb weight)

Getting ready for the real deal in January:

Winter workout ideas 5:16 PM

This is courtesy of the fellaz at Jaco Clothing. Check out their original blog post here. I'm a big proponent of functional training so check out the images below to see what UFC fighter "Suga" Rashad Evans does in his strength workouts. Do yourself a favor and get a TRX

5 TRX Moves With Low Anchor Point 10:40 AM