Monday
Warm Up: 3 Rounds of
Dumbbell Complex
w/ 2 Hip Swivels
1) Find Approx 1 Rep Max of 1-Arm Snatch
2) 6 Rounds of
2 1-Arm Snatch @ 85% of 1RM (2L/2R)
1/2 Hug Mobility
Rest 3 Minutes
3) 5 Rounds for time of
6 SandBag Front Squats 80lbs
12 Push Ups
6 Jump Lunges (6L/6R)
12 Inverted Rows
TUESDAY
OFF-SHIFT Day 1:
50 Minute Long Slow Distance
Heart Rate Zone: 120-140
Comments: Your choice of Cardio (ie. stair climb, hike, treadmill walk @ incline, etc.)
This activity is selected for the day coming off shift because it is less intensive, but has tremendous benefit in the long run such as increase metabolism, fat burning, increase tolerance to heat and altitude, and works the small tendons, muscles and joints that just aren't affected during shorter sessions.
THURSDAY
4 Rounds of
10 Squats
8 Push Ups
6 Lunge Jumps (3/3)
4 Plyo Push Ups
2 Squat Jumps
1 HUG Mobility
1) Find Approx Front Squat 1 Rep Max
2) 6 Rounds of
2 Front Squats @ 85%
2 Hip Swivels
Rest 3 Minutes
3) For 20 Minutes
Pace: Fast paced, but not a race
5 Bench Press @ 185
10 Ball Slams
5 Dips
5 Pull Ups
10 Russian Twists
Warm Up: 3 Rounds of
Dumbbell Complex
w/ 2 Hip Swivels
1) Find Approx 1 Rep Max of 1-Arm Snatch
2) 6 Rounds of
2 1-Arm Snatch @ 85% of 1RM (2L/2R)
1/2 Hug Mobility
Rest 3 Minutes
3) 5 Rounds for time of
6 SandBag Front Squats 80lbs
12 Push Ups
6 Jump Lunges (6L/6R)
12 Inverted Rows
TUESDAY
OFF-SHIFT Day 1:
50 Minute Long Slow Distance
Heart Rate Zone: 120-140
Comments: Your choice of Cardio (ie. stair climb, hike, treadmill walk @ incline, etc.)
This activity is selected for the day coming off shift because it is less intensive, but has tremendous benefit in the long run such as increase metabolism, fat burning, increase tolerance to heat and altitude, and works the small tendons, muscles and joints that just aren't affected during shorter sessions.
THURSDAY
4 Rounds of
10 Squats
8 Push Ups
6 Lunge Jumps (3/3)
4 Plyo Push Ups
2 Squat Jumps
1 HUG Mobility
1) Find Approx Front Squat 1 Rep Max
2) 6 Rounds of
2 Front Squats @ 85%
2 Hip Swivels
Rest 3 Minutes
3) For 20 Minutes
Pace: Fast paced, but not a race
5 Bench Press @ 185
10 Ball Slams
5 Dips
5 Pull Ups
10 Russian Twists
FRIDAY
OFF-SHIFT Day 1:
50 Minutes Run or Stair Climb
Heart Rate Zone: 120-140
Comments: Your choice of Cardio (ie. stair climb, hike, treadmill walk @ incline, etc.)
This activity is selected for the day coming off shift because it is less intensive, but has tremendous benefit in the long run such as increase metabolism, fat burning, increase tolerance to heat and altitude, and works the small tendons, muscles and joints that just aren't affected during shorter sessions.
