Strength Session


Warm Up: 3 rounds of
20 Jumping Jacks
10 sit ups
10 push ups
10 Squats
5 Over Head squats with Barbell or Broomstick

1) Find Over Head Squat (OHS) 1 Rep Max


** If you are new(er) to OHS:
- keep working your technique (drive through heels and hips pushing back), but try to challenge yourself with heavier weight.
- do not go to failure, but see how your technique holds up with a heavier load
- at first, you do not have to have excellent Range of Motion(ROM) -- keep good technique and the more comfortable you become moving with weight overhead, the greater your ROM will become.

2) 5 Rounds of
2 OHS @ 85% of 1 RM
2 Scorpions
2 Hip Swivels

3) 4 rounds of
6 Back Squat -- find a weight that is hard, but doable (HBD) for six reps
1 Rope Climb or 6 Pull Ups
6 Squat Mobility

4) 4 rounds of
10 T-Bar Row
10 Bench Press @ 60% of 1RM
10 Weighted Situps
WORK CAPACITY

Warm Up: 3 rounds
5 RDLs
5 High Pulls
5 Push Press
5 Good Mornings
5 Back Squat
5 Over Head Squat

Max number of rounds in 20 minutes of:
8 - 20kg KB Clean and Press (4L/4R)
8 - 20kg KB Goblet Squats
4 - Jeremy Specials ( 1 ankles to bar + 1 Pull Ups)
8 - Push Ups (chest to floor)
Strength Session




Warm Up: 3 rounds of
"Barbell Complex"
w/ 2 Pull ups
**increase weight each round

1) Max Reps of Strict Pull up ( no kipping, no swinging, just full extension to chin above bar)
-- You can rest in a dead hand, but once you leave the bar, you're done.
2) Find Approximate Push Press 1 Rep Max

3) 5 Rounds of
2 Push Press @ 85% Of 1 RM
40% of max rep pull ups (for example, if you did 20 reps for max effort, 40% would be 8 = 8 reps each round)
2 Y&L shoulder Mobility

4) 5 rounds of
6 DB RDL (challenge yourself on weight)
1 Plank hold series (20 sec hold right side, middle, left side)

5) 4 rounds of
8 Lunge Jump (max height) (4L/4R)
8 Dip Extension Leg raises
8 Dips
WORK CAPACITY


Warm Up:
3 rounds of
5 Burpees
10 Squats
10 Push Ups
10 Sit ups
4 Pull Ups

1) For Time:
14,13,12,11,10....1 reps of
Medicine Ball (MB) Squats
MB Slams
MB 1-arm Push Ups (alternating)
MB Sit Ups
2 Pull ups (only two each round...does not change)



  

STRENGTH SESSION





Warm Up:
3 Rounds of
20 Squats
10 Squat Jumps
10 KB/DB Swings
5 Tuck Jumps

1) Find Approx HEX Bar Dead Lift 1 Rep Max

2) 5 rounds of
2 Hex Bar Dead Lifts @ 85% of 1 RM
2 Hip Swivels

3)  4 rounds of
6 thick bar tricep extension
4 Jeremy Specials (pull up + ankles to bar)
6 Scottie Bobs (db push up +left arm db row + db push up + right arm db row)

4)  4 rounds of
6 Barbell Wlaking lunge (3L/3R)
6 SB Get Ups (3L/3R)
8 SSB Half Moons (4L/4R)
10 GHD weighted sit ups



 
WORK CAPACITY



Warm Up:
3 rounds of
30 Jumping Jacks
12 Squats
10 push ups
10 Mountain Climbers
10 Sit Ups

For Time:
20 Log Clean and Press (95lbs)
200m sprint
20 Burpees
200m sprint
20 DB/KB Swings (24kg)
200m sprint
20 Barbell Punches 10L/10R (70 lbs)
200m sprint
20 D-Ball Clean, Press, and Slam (50lbs)
200m sprint
200 Knees to Chest
200m sprint
200m Sand Bag Carry (70lbs)
200m sprint

 
STRENGTH SESSION

Warm Up:
2 rounds of:
"Barbell Complex"
w/ 6 sit ups
**challenge yourself by adding more weight to the barbell complex

1) Find Approx 1 Rep Max for Close-grip Bench Press
***grip/hand placement- outside of pinky fingers should barely touch rough part of bar

2) 5 Rounds of
2 Close Grip Bench Press at 85% of 1 RM
1 Band Pull apart series (6 overhead pull aparts, 6 regular pull aparts)

3) 5 Rounds of
12 (6L/6R) Standing Russian Twist and Lunge (lunge  and pivot as you rotate the barbell)
6 Strict Pull Ups
6 Weighted Dips

4) 4 Rounds of
8 SB Get Ups (4L/4R)
8 KB/DB Clean and Press
8 KB/DB alternating Floor Press (4L/4R)
 


WORK CAPACITY

Warm Up:
2 rounds of:
"Barbell Complex"
w/ 6 sit ups

1) 5 rounds for time of:
4 Mofo Complex 65lbs
(1 Mofo complex = BB Clean, BB Lunge right leg, BB Lunge left leg,  BB Pus Press, BB Overhead Squat)
4 Burpee with lateral box jump
30 meter bear crawl
4 Pull Up


 
STRENGTH SESSION

Warm Up:
2 Rounds Javorek Dumbbell Complex:
6 Bicep Curl
6 Military Press
6 High Pull From Ground
6 Front Squat + Push Press
6 Bent Over Row
6 Upright Row


1) Work Up to 1 Rep Max  of DB Turkish GetUp

2) 4 rounds of
2 DB Get Ups @ 85% of 1 RM
1 Scarecrow
1 Knees to Chest Mobility

3) 5 rounds of
6 Weighted Lunges
6 Jump Lunges (3L/3R)
6 Reverse Extensions on bench
2 HUGS

4)4 rounds of
2 MB Push Up Complex
3 Plyo Push Up
8 Back Extensions
8 Weighted Situps




WORK CAPACITY

Warm Up:
3 rounds of
10 PVC Over Head Squats
10 Jumping Jacks
10 KB/DB Swings
10 Push Ups
10 KB/DB High Pulls
10 Med Ball Situps
10 Med Ball Thrusters
10 Ring/Inverted Rows

1) With a running clock perform 30 seconds of work followed by 30 sec of rest
for the following exercises for 3 rounds:
KB/DB Swings
Bupree Broad Jump (standard burpee with a broad jump instead of a vertical jump)
Ring/Inverted Rows
Mountain Climbers

Rest 2 minutes after 3 rounds is complete

2) With a running clock perform 30 seconds of work followed by 30 sec of rest
for the following exercises for 3 rounds:
Air Dyne Bike (stationary bike) Sprints
Bicycle Situps
KB/DB High Pulls
Ball Slams
A Great Video from Rob Shaul at MilitaryAthlete.com and MTNAthlete.com . Rob has been instrumental in contributing to our programming methods for both Industrial Athletes and Tactical Athletes.

Bottom line: These type of Athletes need to get stronger (not necessarily bigger) and be able to work at a high work capacity.





STRENGTH SESSION


Warm Up: 10-8-6-4-2 reps of
95lb Bench Press
65lb Barbell Clean and Press
45lbs x 2 DB/KB Dead Lifts

1) Find Approx Log Press 1 Rep Max

2) 5 rounds of
2 Log press @ 85% of I rep Max
1 SAM shoulder Mobility

3) 5 rounds of
6 Man Makers
8 DB/KB Swing 50lbs
12 Russians Twists w/ 25lb plate

4) 4 rounds of
8 Lateral Box Jumps (4L/4R)
8 Broad Jumps (max distance)
8 Tuck Jumps
1/2 15sec Jane Fonda

**If you do not have access to a Log, use a barbell. For the Log Press,  the log first must be Dead Lifted,  Cleaned to the shoulders and then Pressed. If performing more than one rep, the actual press is the only repeated portion of the lift for this session.




WORK CAPACITY

Warm Up:
5 minutes foam roller

2 rounds of:
12 BB RDLs
12 BB High Pulls
12 Push Press
12 Good Mornings
12 Situps

1) With a running clock perform the following every two minutes for 20 minutes
10 KB Snatch (5L/5R)
 2 KB Turkish Get Ups (1L/1R)
 6 1 Arm KB Sit Ups (3L/3R)
STRENGTH SESSION

Warm Up:
3 rounds of "Barbell Complex"
w/ 6 situps

1) Find approx Dead Lift 1 Rep Max

2) 4 rounds of
2 Dead Lifts @ 85% of 1 RM
1 HUG mobility
1 Knee to Chest mobility

3) 5 rounds of
6 Barbell Overhead Squat
6 Jump Squats
8 TRX of Ring Push Ups
8 Weighted Sit Ups

4) 5 Rounds of
8 DB Push Press
8 DB 1 Arm Row (8L/ 8R)
8 DB Lateral Raise
8 DB Bent over Rear Delt

***You should not spend all day getting your 1 RM.  Obviously be safe and use proper form, but it's an approx value.  Perform the session at a brisk pace. It should not be a sprint yet it is not a time to BS and take 3 minutes between sets. Work briskfully and get it done in 60 min or less.



WORK CAPACITY

Warm up
5 minutes Foam Roller

2 Rounds of:
12 BB RDLS
12 BB Upright Row
12 BB Push Press
12 BB Good Mornings
12 BB Back Squat

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
KB Swings (each hand...so 12 means 12 left hand and 12 right hand)
Ball Slams
Burpees
Weighted Situps

                                       

Making 415 look easy..


STRENGTH SESSION

Warm Up: 3 rounds of
30 Jumping Jacks
15 Barbell RDLs
10 Squats
10 Push Ups
5 Pull Ups
5 Ring Dips

1) Find Approx Bench Press 1 Rep Max

2) 6 Rounds of:
2 Bench Press @ 85% of 1 RM
2 Y&L Mobility
6 Band Pull Aparts

3) 5 Rounds of
6 Sumo Deadlift High Pulls
6 Pull Ups (weighted if possible, strict - no kipping or cheating)
2 Hip Swivels

4) 4 Rounds of or 7 Rounds of
Mini Leg Blaster 2 Max Height Box Jumps
10 Weighted Situps 10 Weighted Situps

*** If you are comfortable with performing box jumps for
height, perform them instead of the mini leg blaster.  
Challenge yourself with the height of the jump.  It is a max 
height effort, not a race.






SPECIAL EVENT: LUMBERJACK 20


 



On Saturday December 5th, DRIVEN STRONG participated in the Workout Session for the victims of the Ft. Hood Shootings. 
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as  Lumberjack Crossfit .  Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
Here's the workout:
LUMBERJACK 20:
20 275lbs Dead Lifts
400m run
20 32kg KB Swings
400m run
20 115lb OHS
400m run
20 Burpees
400m run
20 Pull ups (chest to bar)
400m run
20 Box Jumps
400m run
20 95lb Squat clean
400m run





WORK CAPACITY w/ Sandbags


Warm Up: 2 rounds of
20 sec work/ 20 sec rest for the following:
PVC Overhead Squat
Jumping Jacks
Push Ups
KB/DB Swings
MB Sit Ups
Russian Twists
Ring Rows / Inverted Rows
1) Max Rounds in 20 minutes of:
6 Sandbag Clean and Press
6 Sandbag Jump Squat
6 Sandbag Get Ups (3L/3R)
6 Sand Bag Situps
***Use the same weight/sandbag for all exercises for the entire 20 minutes. No switching out!
If you do not have Sandbags, GET SOME.  They are cheap, durable, and versitile.
Here's a great Demo from Rob at MilitaryAthlete.com on sandbag construction.  It is the best way to make them using military duffle  bags filled with wood or rubber mulch.
SANDBAG CONSTRUCTION:









STRENGTH SESSION

Warm Up:
4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Situps
5 Jump Squats

1) Find Approx  Push Press 1 RM

2) 5 rounds of
2x Push Press @ 85% of 1 RM
1x Ring Circuit (5 Ring rows, 5 Ring External Rotations, 5 Ring Rear Delt extension)

3) 5 round of
12 Landmine (grappler) Rotations or Barbell Russian Twists
6 Barbell Curl
6 Skull Crushers
12 Back Extensions

4) 5 rounds of
10 Goblet Squats
5 Jump Squats
10 Dip Extension Straight leg raises
5 Jump Squats
10 Dip Extension Straight leg raises





WORK CAPACITY

Warm Up:
5 minutes Foam Roller
2 rounds for time of:
12 BB RDL
12 BB Upright row
12 BB Push Press
12 BB Good Mornings
12 BB Back Squat

With a running clock perform the following every 3 minutes for 6 rounds:
10 Ball Slams
10 275lb Dead Lifts
10 Pull Ups
10 MB Situps

*** Like many workouts, this seems easy, but it will catch up to you and really hit you at round 3.  Keep the intensity high and max out your rest time. For example, if you finish the round in 2 minutes then you have 1 minute to rest before the next round starts.



Strength Session

Warm Up:
3 rounds of
"Barbell Complex" w/ 6 ankles to bar

1) Find 1-Arm DB Snatch approx 1 rep max on both arms

2) 5 rounds of:
2x 1 Arm snatch @ 85% of 1 RM (2L/2R)
6x Squat Mobility ( Body weight squats w/ an emphasis on working full range of motion)
2x Supine Knee to Chest Mobility

3) 5 rounds of:
6x DB Front Squat (Hard but doable)
12x lateral jump shuffle
4x Plyo Depth Push Ups for max height (challenge yourself)

4) 6 rounds of:
8x Bench Press (hard but doable)
8x T Bar Row (hard but doable)
2x Band Pull Apart series
FIREHOUSE WORKOUT

Warm Up: 4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Thumbs out Rear Delts
10 Sit ups

1) 5 Rounds of:
6 Bench Press (load body weight on bar)
10 Bulgarian Split Squats (10L/10R)
6 Walk outs w/ push up

2)  Rounds of
6 Back Squat (load body weight on bar)
10 Spiderman Push Ups
6 Pull Ups

3) Groups Circuit. Everyone starts at a station. The rounds is complete when the person on the weighted stair climb completes his 3 laps. Perform 3 rounds of the entire circuit!
1) 3 x 1 flight stair climb hold a 45lb plate in each hand (up and down a flight of stairs 3 times)
2) Seated Russian Twists
3) Inverted Rows
4) Elliptical or Air Dyne (keep RPMs above 90)
5) Hanging Leg raises
STRENGTH SESSION


The 100lb plates were not taken off all day -- good work!

Warm Up: 2 rounds of
"Barbell Complex"
w/ 3 Hip Swivels

1) 5 Rounds of
5 Hex Bar Dead Lifts -- were 5 is hard but doable
3 Scorpions

2) 5 rounds of
6 Front Squats -- load bar with 85% of body weight
6 Box Jumps
6 HUG Mobility

3) 5 rounds of
6 Bench Press (use 3" thick bar if possible) load bar with body weight
6 Dips
5 Clapping Push Ups
rest 1 minute

*** PACE: Don't BS around, you should be able to move from one exercise to another fairly quickly and without too much delay.  This workout to include the warm up should not take more than 60 minutes.
STAMINA SESSION




Warm Up:
2 Rounds of
20 Squats
10 Push Ups
20 MTN Climbers
10 Pull ups

1) 24 rounds or 50 minutes of
200m run
25 step ups
10 Squats
10 Push Ups

** This workout today is not a race, but a long slow(er) distance effort.  Your intensity level should be so you can carry on a conversation with someone.  For the squats, slow them down and concentrate on challenging your Range of Motion and proper technique.


WORK CAPACITY



Warm Up: 3 Rounds of
"Barbell Complex"
w/ 6 sit ups

1) Max Rounds in 25 minutes of:
5 Pull ups
10  20kg KB/DB Cleans (5L/5R)
15 MTN Climbers (2 count = 30 total touches)
20  20kg KB/DB Swings


Strength Session





Warm Up: 
10-9-8-7-6-5-4-3-2-1 reps of
Thick Bar Bench Press @ 95lbs
Bulgarian Split Squat @ bdwt
KB Dead Lift W/ 20kg KBs

1) 6 rounds of
3 Push Press HBD (Hard But Doable)
or 3 Log Press (if available)
5 Clapping Push Ups
5 Knees to Elbow (hanging)

2) 5 Rounds of
6 Cleans
6 Sand Bag Get ups (3L/3R) Go Heavy!
6 Walk Ups

3) 5 rounds of
8 Front Squats
8 Jump Squats
8 Sit Ups

*** Don't freak out about the warm up, it serves the purpose and you'll get through it quickly.  The rest of the workout should be done at a brisk pace.  It's not for time, but the time between exercises should be very minimal.

Work Capacity

Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight)  RDL
10 Barbell Only (no additional weight)  Upright row
10 Barbell Only (no additional weight)  Push Press
10 Barbell Only (no additional weight)  Good Mornings
10 Barbell Only (no additional weight)  Back Squat

1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
 6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
 6 Inverted Row using 3" thick bar (use regular barbell if not thick bar is available)

This sessions should be very intense.  Go as quickly as possible with good form.  The quicker you finish, the more rest you will have until the next round.  For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round.  Good luck.  The best round average from this morning was :56 seconds per round.
Strength Session

Warm Up:
3 rounds of
Barbell Complex
w/ 6 situps

1) 5 rounds of
5 Back Squat
2 HUG Mobility

2) 5 Rounds of
6 Bench Press (use body weight on the bar i.e. if you weigh 205 use 205 lbs on the Bench)
** scale if necessary
6 Band Pull Aparts
6 Dips
6 Ab Wheel roll outs

3) 5 rounds of
8 Sand Bag Half Moons
8 DB Lateral Lunge
8 Seated Russian Twists





WORK CAPACITY

Warm Up:
3 rounds of
10 Squats
10 Push Ups
20 Lunges (10L/10R)
10 Sit ups

1) 6 Rounds for time of:
200 m run
20 Ball Slams (15 lbs)
10 Goblet Squats 24kg
10 KB/DB Push Press 24kg (one db/kb held with two hands)
8 pull ups
Stamina Session

Warm Up:
6 minutes of Sandbag Get Ups

1) Max Rounds in 45 minutes of:
100 Sandbag Step Ups (50L/50R, however you choose to split them up)
40 meter KB/DB farmers carry (one kb/db in each hand)
10 ROM Air Squat (Emphasis on Complete Range of Motion (ROM))
10 Push Ups

*** This session is obviously not a sprint, it's a "good paced jog".  Try to keep your heart rate steady and grind through it.  Send comments and questions to dmh@drivenstrong.com.


Work Capacity Session

warm up:
4 rounds of
30 Jumping jacks
20 Mountain Climbers
10 Squats
5 Push Ups


1) 5 Rounds of:
10 Box Jumps
20 1 arm KB Swings (10L/10R)
10 Burpees Pull Ups
10 Situps
*** This is a shorter workout, but should be done with a high intensity.  There is a scheduled rest of 1 minute, which means you should be working at max intensity when not at rest.  THIS IS A SPRINT!
STRENGTH SESSION

Warm up: 3 rounds of
"Barbell Complex"
w/ 6 Squat Jumps

1) 5 Rounds of
5 Over Head Squats (increase weight each set until 5 is hard but doable)
Record top weight
2 Knees to Chest Mobility

2) 5 Rounds of
6 DB Front Squat (record top weight)
6 DB RDL (record top weight)
6 Dips
6 Dip Extension Knees to Chest

3) 4 rounds of
8 DB Push Press (record top weight)
8 Strict Pull Ups
8 Ankles to Bar
STRENGTH SESSION

Warm Up:
3 rounds Barbell Complex w/ 6 situps

1) Find Approx. Barbell Push Press 1 RM

2) 6 rounds of
2 Push Press @ 85% of 1RM
8 Band Pull Aparts

3) 5 rounds of
6 Trap Bar Dead Lifts
6 Ankles to Bar
12 Standing Russian Twists

4) 5 rounds of
8 GHDs
8 DB Shrugs
8 AB Wheels
WORK CAPACITY SESSION




Warm up: 2 rounds of
200m Run
50 Jumping Jacks
40 Mountain Climbers
30 Sit Ups
20 Box Jumps

1) Partner Ladder 10,9,8,7,6,5,4,3,2,1 reps of
Racked KB Front Squat (two KBs)
SandBag Cleans
Pullups
Push Ups
Situps

*** Perform 10 KB Front Squats, rest while partner does 10 KB Front Squats, Perform 9 KB Front Squats, rest while partner does 9 KB Front Squats....all the way down to one.
Complete all reps of one exercise before starting the next exercise (ie. complete entire ladder of front squats before starting SB cleans)
STRENGTH SESSION

Warm Up:
6 Minutes of KB Turkish Getups

1) 6 Rounds of
6 Barbell Walking Lunges (3L/3R) - where 3 is tough, but doable. Record top weight
1 MB Push Up Complex
1 Hug Mobility

2) 5 rounds of
5 Bench Press -- where 5 is tough, but doable.  Record top weight
8 KB Renegage Row (4L/4R) Record top weight
8 Hanging Straight leg raises

3) 6 Rounds of
10 1-Arm KB Snatch and Overhead Squat (5L/5R)
1 - Half Jane Fonda
WORK CAPACITY SESSION






Warm Up: 2 rounds of
10 KB Swings (5L/5R)
10 KB Around the waist clockwise
10 KB Around the waist Counterclockwise
10 KB Figure 8 through the legs (Front to back)
10 KB Figure 8 through the legs (Back to front)
10 KB Goblet Squats
10 KB Push Press

1) 4 rounds of
200 meter sprint
5 SB Front Squat and Push Press
10 24" Box Jumps
15 KB Swings (16/24)
10 MB Situps
5  Strict Pullups
STRENGTH SESSION





Warm up: 4 rounds of
"Barbell Clean Progression"
5 Dead Lifts
5 Hang Pulls ( perform like a power shrug)
5 Hang High Pulls (perform like a power upright row)
5 Hang Cleans
5 Front Squats
5 Situps

1) Find Approx. Power Clean 1 Rep Max

2) 5 Rounds of:
2 Power Cleans at 85% of 1 RM
4 Hip Swivels

3) 5 rounds of
6 Front Squats -- where 6 is tough but doable
6 DB RDLs
10 Side to Side Plyo Push ups (with one hand on an elevated surface, perform a push up and propel yourself to the other side switching the hand that is on the elevated surface) Perform the alternating side to side push ups for 10 total reps (5L/5R)

4) 5 rounds of
8 DB Push Press
8 Strict Pull Ups
8 Dips
20 Situps


Strength Session

Warm Up:
4 Rounds
15 Jumping Jacks
12 Walking Lunges (6L/6R)
6 Clapping Push Ups
4 Strict Pull Ups

1) Max Reps of Strict Pull Ups

  • From a dead hang to chin above the bar
  • No kipping
Starts when you mount the bar and ends when you dismount (no getting back up)

2) 6 Round of
2 Bench Press @ 85% of previous 1 RM
2 Y&L Mobility

3)5 Rounds of
6 SB Get Ups (3L/3R)
6 MB Slams
6 Ankles to Bar

4) 5 Rounds of
10 Goblet Squats
5 Jumps Squats
10 V-Ups
STRENGTH SESSION

Warm Up:
3 Rounds of
Barbell Complex
6 situps

1) Find Approx 1 RM of Dead Lift.
*** Again, this is your approximate 1 Rep max with perfect form.  If the max weight you use is with bad form,  your 6 rounds of 2 reps @ 85% will be with bad form to.  PREVENT INJURY, USE FLAWLESS TECHNIQUE!

2) 6 rounds of
2 Deadlifts @ 85% of 1 Rep Max
2 HUG Mobility

3) 6 rounds of
8 plyo push up on 45lb bumber plates (count outside push ups only)
7 strict pull ups -- no cheating, no kipping
10 MB sit ups

4) 3 Rounds of
10 Grappler Landmine Rotations (5L/5R)
10 GDHs
8 Ab Wheel fallouts
STRENGTH SESSION

Warm Up:
3 Rounds of
Barbell Complex
6 situps

1) Find Approx 1 RM of Dead Lift.
*** Again, this is your approximate 1 Rep max with perfect form.  If the max weight you use is with bad form,  your 6 rounds of 2 reps @ 85% will be with bad form to.  PREVENT INJURY, USE FLAWLESS TECHNIQUE!

2) 6 rounds of
2 Deadlifts @ 85% of 1 Rep Max
2 HUG Mobility

3) 6 rounds of
8 plyo push up on 45lb bumber plates (count outside push ups only)
7 strict pull ups -- no cheating, no kipping
10 MB sit ups

4) 3 Rounds of
10 Grappler Landmine Rotations (5L/5R)
10 GDHs
8 Ab Wheel fallouts
Work Capacity

Warm Up:
4 rounds of
10 Squats
10 Push Ups
10 Mountain Climbers (10L/10R)
10 Sit ups


First 10 Minutes:
5 one-arm KB/DB Swing (5L/5R)
5 one-arm KB/DB Push Press (5L/5R)

After 10 minutes, rest 1 minute then Perform the following every minute on the minute for 10 minutes. Any time left over is rest.

Second 10 minutes:
7 Bulgarian Split Squats (holding DBs in each hand and balancing back foot on bench) (7L/7R)

Strength Session

Warm up:
10 minutes of
Snatch Progressions (1 Progression = 5 Snatch grip dead lifts, 5 Hang snatch grip pulls, 5 Hang Snatch high pulls, 5 Hang snatch, 5 Over Head Squats)
** Increase weight each round.  Work Technique to prepare for the main effort training

1) Find Approx 1 Rep Max for "The Exercise"

2) 5 rounds of
2 The Exercise
2 Supine Knee to Chest Mobility

3) 5 rounds of
6 Dead Lifts
8 DB lateral lunge (4L/4R)
12 weighted sit ups

4) 5 rounds of
10 Plyo Push Ups (5L/5R)
10 Ball slams
10 Slashers (5L/5R)
10 Inverted Rows

Stamina / Work Capacity Session

Warm Up:
3 rounds of:
10 Jumping Jacks
10 Squat Jumps
10 push ups
10 walking lunges (5L/5R)
5 Box Jumps

1). 100 Curtis P's (1 Hang Clean + 1 Lunge + 1 Lunge + Push Press)

** recommended weight to use: 1/2 body weight (ie. athlete weight = 200lbs use 100lbs for exercise)

"Curtis P" video demonstration (courtesy of Mountain Athlete):

STRENGTH SESSION




Warm up:
3 rounds of
5 Goblet Squats
5 Ankles to Bar
5 Push Ups
10 Seated Russian Twists (10L/10R)

1) Find Approx Front Squat 1 Rep Max

2) 6 Rounds of
2 Front Squats at 85% of 1 RM
2 HUG mobility
*** Keep in mind the quality of your 1 Rep Max will dictate the quality of your 2 reps @ 85%.  What this means is if your form was not to standard for getting your 1 RM, but you "sucked it up" and sacrificed form to get a heavier weight, then your reps at 85% of that weight will be of a similar standard.  Bottom line: DO NOT SACRIFICE FORM TO LIFT HEAVIER WEIGHT....IT WILL COME BACK TO KICK YOUR ASS.

3) 6 rounds of
5 DB Push Press (go Heavy)
5 DB Rows (5L/5R...go Heavy)
5 Air Squats (recovery work...work form and work your Range of Motion on these squats)
2 Y&L Mobility

4) 5 rounds of
6 Sand Bag (SB) Half Moons (3L/3R)
6 "The Exercise" (1 hang snatch 1 overhead squat)
6 Scorpions
Stamina VO2 efficiency session
Warm up:
1 rds of
30 Jump Ropes
10 lunges (10L/10R)
10 Push ups
10 Situps
10 DB Push Press


1) Box Step Up - Breathing Ladder 1-10
Holding one 20lb DB in each hand step up on a 24 in box. When you are at rest you must control your breathing to the prescribed number of breaths.


The first few rounds should look like this:
1 step up (right leg step up, step down)
1 breath of rest
2 step ups (left leg step up, step down, right leg step up, step down)
2 breaths or rest
3 step ups (left leg step up, step down, right leg step up, step down, left leg step up, step down)
3 breaths of rest
....continue to 10 reps and 10 breaths and start back at ONE.


Complete as many rounds as possible in 40 minutes staying within the breathing at rest prescription.


Notes: 
-- There is no breathing restrictions while actually performing the exercise...only at rest.
-- If you are having trouble catching your breath during rest, slow down while you are performing the exercise to catch your breath.
-- Try not to put the dumbbells down...you will need to eventually, but try to minimize it.

STRENGTH SESSION


Warm up:
3 rds of
Barbell Complex
6 Situps
1)  Find approx Squat Clean and Push Press 1 rep Max
2) 5 rounds of:
2 Squat Clean and Push Press at 85% of 1 RM
2 Hip Swivels
3) 5 rounds of:
6 Front Squat -- weight should be heavy, but doable
6 DB RDLs (romanian deadlifts)
1 Medball Push up complex ( 1 regular push up, 1 push up with right hand on MB, 1 push up with both hands on MB,  1 push up with left hand on MB, 1 regular push up, and then back with 1 push up with left hand on MB, 1 push up with both hands on MB, 1 push up with right hand on MB, and 1 regular push up)
4) 5 rounds of:
8 Bench Press -- weight should be hard, but doable
5 Pull ups (chest to bar)
8 DB Shrugs (go heavy as possible)
Work Capacity Session


Warm up:
4 rounds of
 5 Pullups 
20 Lunges (10L/10R)
20 Seated Russian Twists (20 touches)
1) 12,11,10,9,8,7,6,5,4,3,2,1 reps for time of:
Air Squats (Work on Full Range of Motion)
Push Ups
KB/DB Swings 50lbs
150 run  (for those at station 12, we ran one lap around the fire station)
....so the first round will be:
12 Air Squats
12 Push ups
12 Swings
1 Run
....followed immedietly by:
11 Air Squats
11 Push Ups
11 Swings
1 Run
...continue down to 1 rep, with each round having only 1- 150 meter run
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