STAMINA
45 Minute run at a moderate pass.
STRENGTH
Warm Up: 4 Rounds of
12x Air Squats
8x Dead Lifts @ 95lbs, 115lbs, 135lbs, 155lbs
8x Push Ups
Hip Swivel Stretch
1) Find Dead Lift 1 Rep Max
2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
6x Inverted Rows
Pigeon Stretch
3) 5 Rounds of
6x Bench Press - increase weight each round until you reach a weight were 6 reps is hard but doable
6x Inverted Rows
2x Scarecrow Shoulder mobility
4) 5 Rounds of
6 Sand Bag Get Ups - 3 each arm, 6 total @ 80 lbs
6 MB Chest Pass and Chase - Throw the MB with a chest pass, sprint after it and repeat
8 Superman Extensions
For our Deployed Dumbbell Crew: Skip the Dead lift max and the 6 rounds of 2x Deadlifts, use 5 Rounds of 6x DB RDLs instead.
Warm Up: 4 Rounds of
12x Air Squats
8x Dead Lifts @ 95lbs, 115lbs, 135lbs, 155lbs
8x Push Ups
Hip Swivel Stretch
1) Find Dead Lift 1 Rep Max
2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
6x Inverted Rows
Pigeon Stretch
3) 5 Rounds of
6x Bench Press - increase weight each round until you reach a weight were 6 reps is hard but doable
6x Inverted Rows
2x Scarecrow Shoulder mobility
4) 5 Rounds of
6 Sand Bag Get Ups - 3 each arm, 6 total @ 80 lbs
6 MB Chest Pass and Chase - Throw the MB with a chest pass, sprint after it and repeat
8 Superman Extensions
For our Deployed Dumbbell Crew: Skip the Dead lift max and the 6 rounds of 2x Deadlifts, use 5 Rounds of 6x DB RDLs instead.
WORK CAPACITY
Warm Up: 3 rounds of
8 DB Thursters @ 25lbs
3 Jump Squats
8 Push Ups
3 Clapping Push Ups
Instep Stretch
1) 10 Rounds of
5 Pull Ups
5 Ball Slams
10 Goblet Squats @ 20kg/45 lbs
10 KB Swings @ 20kg/45lbs
10 Sit Ups (unloaded)
2) 4 Rounds of
10 Back Extensions
10 Seated Russian Twists w/ 25lbs
5x Scare Crow Mobility
HAM Mobility (both sides)
We are starting a 3 week Work Capacity Cycle. Half of our training sessions will have work capacity emphasis. Don't worry, our strength will not take a hit. We will continue to have our strength sessions, but not as often. Work Hard and keep up the intensity.
Warm Up: 3 rounds of
8 DB Thursters @ 25lbs
3 Jump Squats
8 Push Ups
3 Clapping Push Ups
Instep Stretch
1) 10 Rounds of
5 Pull Ups
5 Ball Slams
10 Goblet Squats @ 20kg/45 lbs
10 KB Swings @ 20kg/45lbs
10 Sit Ups (unloaded)
2) 4 Rounds of
10 Back Extensions
10 Seated Russian Twists w/ 25lbs
5x Scare Crow Mobility
HAM Mobility (both sides)
We are starting a 3 week Work Capacity Cycle. Half of our training sessions will have work capacity emphasis. Don't worry, our strength will not take a hit. We will continue to have our strength sessions, but not as often. Work Hard and keep up the intensity.
WORK CAPACITY
Warm Up: 2 rounds of 20 sec work/ 20 sec rest of
PVC Overhed Squats
Jumping Jacks
Bicycle Sit Ups
Push Ups
KB Swings
Medicine Ball (MB) Sit Up and reach
Medicine Ball (MB) Thrusters
Ring Rows
1) 4 Rounds @:
Round 1: 30/25 work/rest (seconds)
Round 2: 30/20
Round 3: 25/15
Round 4: 20/10
of the following exercises:
Jumping Pull Ups
Push Ups
KB Hi Pull
Mountain Climbers
KB Deadlifts
AirDyne Bike Sprints @ 90RPMS or Jump Rope
Kneeling Ball Slams
Burpees
***Rest 1 minute between rounds
2) 4 rounds of
20 Toe Touches
30 Sec Superman Holds
20 Russian Twists
12 Sit Ups Unloaded
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex - increase weight each rounds
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 Rep Max
2x Y&L Shoulder Mobility
3) 5 Rounds of
4x The Exercise - (Hang Squat Snatch + Overhead Squat) Increase weight each round
10x Poor Man's Leg Curl (10 each leg, 20 total)
2x Hip Swivel Stretch
4) 5 Rounds of
10x DB Bulgarian Split Squats - increase weight each round until 10 is tough but doable
5x Jump Squats
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
For our Barbell Restricted Crew, "The Exercise" can be performed with DB and KB, but perform them with 1-arm at a time rather than trying to do them with two.
Warm Up: 3 Rounds of
Barbell Complex - increase weight each rounds
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 Rep Max
2x Y&L Shoulder Mobility
3) 5 Rounds of
4x The Exercise - (Hang Squat Snatch + Overhead Squat) Increase weight each round
10x Poor Man's Leg Curl (10 each leg, 20 total)
2x Hip Swivel Stretch
4) 5 Rounds of
10x DB Bulgarian Split Squats - increase weight each round until 10 is tough but doable
5x Jump Squats
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
For our Barbell Restricted Crew, "The Exercise" can be performed with DB and KB, but perform them with 1-arm at a time rather than trying to do them with two.
Work Capacity
Warm Up: 3 rounds of
"mobility complex"
1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg
2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility
Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form. Get through this effort quickly as long as you keep proper form.
Warm Up: 3 rounds of
"mobility complex"
1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg
2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility
Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form. Get through this effort quickly as long as you keep proper form.
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex
2x Hip Swivel
1) Find Front Sqaut 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
4x Pull Ups
Instep Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
12x Sit Ups unloaded
4) 5 Rounds of
10 Sand Bag Get Ups (5/5)
4x Jingle Jangles
Instep Stretch
Warm Up: 3 Rounds of
Barbell Complex
2x Hip Swivel
1) Find Front Sqaut 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
4x Pull Ups
Instep Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
12x Sit Ups unloaded
4) 5 Rounds of
10 Sand Bag Get Ups (5/5)
4x Jingle Jangles
Instep Stretch
STRENGTH
Warm Up: 3 Rounds of
5 Barbell Thrusters @ 95lbs
10 In Place lunges (10/10)
10 Strict Push Ups
Pigeon Stretch
1) Find Approx Push Press 1 Rep Max
2) 10 Rounds of
1x Push Press @ 90% of 1 RM
2x Scarecrow Mobility
3) 5 Rounds of
5x 1-arm Sntach 5/5 @ 24kg
6x Inverted Rows
10x Sit Ups
4) 5 Rounds of
10x DB/KB Front Squats increase weight until 10 is hard but doable
10x DB/KB RDLs
8x Slashers 4/4
Warm Up: 3 Rounds of
5 Barbell Thrusters @ 95lbs
10 In Place lunges (10/10)
10 Strict Push Ups
Pigeon Stretch
1) Find Approx Push Press 1 Rep Max
2) 10 Rounds of
1x Push Press @ 90% of 1 RM
2x Scarecrow Mobility
3) 5 Rounds of
5x 1-arm Sntach 5/5 @ 24kg
6x Inverted Rows
10x Sit Ups
4) 5 Rounds of
10x DB/KB Front Squats increase weight until 10 is hard but doable
10x DB/KB RDLs
8x Slashers 4/4
STRENGTH
Warm Up: 4 Rounds
5x Deadlift @ 135lbs
5x Pull Ups
5 Air Squat
10 In Place Lunges (5/5)
10 Lunge Jumps (5/5)
In Step Stretch
1) Find Approx Dead Lift 1 Rep Max
2) 6 Rounds of
2 Dead Lifts @ 85% if 1 Rep Max
2 Pull Ups
1/2 HUG Mobility
3) 5 Rounds o f
6 Bench Press (hard but doable weight)
4 Clapping push Ups
6 Pull Ups (weighted if possible)
20 Seated Russian Twists (10/10) 25lbs
4) 5 Rounds of
10 1 Leg Bulgarian Split Squats (10/10) increase weight each round
10 Glute Ham Raise
30 sec plank walk ups
Warm Up: 4 Rounds
5x Deadlift @ 135lbs
5x Pull Ups
5 Air Squat
10 In Place Lunges (5/5)
10 Lunge Jumps (5/5)
In Step Stretch
1) Find Approx Dead Lift 1 Rep Max
2) 6 Rounds of
2 Dead Lifts @ 85% if 1 Rep Max
2 Pull Ups
1/2 HUG Mobility
3) 5 Rounds o f
6 Bench Press (hard but doable weight)
4 Clapping push Ups
6 Pull Ups (weighted if possible)
20 Seated Russian Twists (10/10) 25lbs
4) 5 Rounds of
10 1 Leg Bulgarian Split Squats (10/10) increase weight each round
10 Glute Ham Raise
30 sec plank walk ups
Strength
Warm Up: 3 rounds of
Barbell Complex
3x Pull Ups
2x Hip Swivels
1) Find Squat Clean + Push Press 1 Rep Man
2) 5 Rounds of
2x Scquat Clean + Push Press @ 85% of 1 RM
2x Pull Ups
Pigeon Stretch
3) 5 Rounds of
6x Deadlift increase weight until 6 is hard but doable
6x Squat Jumps
2x Pull Ups
Prisoner's Stretch
4) 5 Rounds of
10x Floor Press - increase weight until 10 is hard but doable
10x 1 Arm Rows 10/10 - increase weight until 10 is hard but doable
20 Sec Plank Hold series (20 sec of right plank hold, 20 sec prone plank hold, 20 sec left plank hold)
Warm Up: 3 rounds of
Barbell Complex
3x Pull Ups
2x Hip Swivels
1) Find Squat Clean + Push Press 1 Rep Man
2) 5 Rounds of
2x Scquat Clean + Push Press @ 85% of 1 RM
2x Pull Ups
Pigeon Stretch
3) 5 Rounds of
6x Deadlift increase weight until 6 is hard but doable
6x Squat Jumps
2x Pull Ups
Prisoner's Stretch
4) 5 Rounds of
10x Floor Press - increase weight until 10 is hard but doable
10x 1 Arm Rows 10/10 - increase weight until 10 is hard but doable
20 Sec Plank Hold series (20 sec of right plank hold, 20 sec prone plank hold, 20 sec left plank hold)
Work Capacity
Warm Up: 2 Rounds of
KB Mobility Complex
1) Max rounds in 10 minutes of
12 kb Swings @ 24 kgs
5 Burpess
5 Pull Ups
Rest 3 Minutes
2) 8 Rounds of
8 Ball Slams 30#
8 MB Front Squats
4 MB Plyo Push Ups (4/4)
8 MB Situps
3) 4 Rounds of
10 Standing Russians Twists
10 Dip Ext Leg Raises
3-3-3 Toe Touch Complex
Warm Up: 2 Rounds of
KB Mobility Complex
1) Max rounds in 10 minutes of
12 kb Swings @ 24 kgs
5 Burpess
5 Pull Ups
Rest 3 Minutes
2) 8 Rounds of
8 Ball Slams 30#
8 MB Front Squats
4 MB Plyo Push Ups (4/4)
8 MB Situps
3) 4 Rounds of
10 Standing Russians Twists
10 Dip Ext Leg Raises
3-3-3 Toe Touch Complex
STRENGTH
Warm Up: 4 rounds of
6x Mr. Spectaculars @ 16 kgs
8x Slashers 8/8 @ 16 kgs
Prisoner's Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1RM
2x Pull Ups
2x Y&L Shoulder Mobility
3) 5 Rounds of
5x Hang Squat Clean - increase weight until 5 is hard but doable
3x Jeremy Specials
Instep Stretch
4) 5 Rounds of
10 DB.KB Front Squat
10 DB/KB RDLs
4 Jump Squat
30 sec Prone Plank Hold
Warm Up: 4 rounds of
6x Mr. Spectaculars @ 16 kgs
8x Slashers 8/8 @ 16 kgs
Prisoner's Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1RM
2x Pull Ups
2x Y&L Shoulder Mobility
3) 5 Rounds of
5x Hang Squat Clean - increase weight until 5 is hard but doable
3x Jeremy Specials
Instep Stretch
4) 5 Rounds of
10 DB.KB Front Squat
10 DB/KB RDLs
4 Jump Squat
30 sec Prone Plank Hold
STAMINA
For 60 Minutes:
400m Run
30 Step Ups
10 Squats
10 Jump Squats
10 Sit Ups
5 Burpees
For 60 Minutes:
400m Run
30 Step Ups
10 Squats
10 Jump Squats
10 Sit Ups
5 Burpees
Moderate and Steady Intensity...this is NOT max round for time training. We are recovering from the last few sessions and collecting the benefits of training for 60 minutes in this HR Zone.
Comments and questions: dmh@drivenstrong.com
STRENGTH
Warm Up: 3 rounds of
Barbell Complex
2 Hip Swivels
1) Find Front Squat 1 rep max
2) 6 rounds of
2 Front Squats @ 85% of 1 RM
1/2 HUG Mobility
3) 5 Rounds of
6 Scottie Bobs (increase weight each round until 6 is hard but doable)
4 Strict Pull Ups
4 Shoulder Dislocates w/ PVC
4) 5 Rounds of
6 1-Arm Snatch 6/6 (increase weight each round until 6 is tough but doable)
5 Kneeling SB Keg Lift (5/5) use 40lb SBs
15 Glute Leg lifts 15/15
Warm Up: 3 rounds of
Barbell Complex
2 Hip Swivels
1) Find Front Squat 1 rep max
2) 6 rounds of
2 Front Squats @ 85% of 1 RM
1/2 HUG Mobility
3) 5 Rounds of
6 Scottie Bobs (increase weight each round until 6 is hard but doable)
4 Strict Pull Ups
4 Shoulder Dislocates w/ PVC
4) 5 Rounds of
6 1-Arm Snatch 6/6 (increase weight each round until 6 is tough but doable)
5 Kneeling SB Keg Lift (5/5) use 40lb SBs
15 Glute Leg lifts 15/15
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