MONDAY
EXTENDED DURATION WORK CAPACITY
Warm Up: 1 Mile Run immediately into...
8 Rounds of
Dumbbell Complex w/ 25 lbs
200m Run
Dumbbell Complex w/ 25 lbs
8x Jingle Jangles
The tempo of this should be like a regular work capacity session, we are just going a little longer.
Make sure you have your dumbbells set up before the warm up, so you can jump right into the dumbbell complex after the mile run. Extended Duration Work Capacity sessions not only condition us physically, but work our Mental Fitness as well. Always keep that goal in mind when your mind wants to start making deals with you to shorten your training.
TUESDAY- STRENGTH
Warm Up: 3 Rounds of
5x Dead Lift @ 95lbs
10x KB Swings 20kg
10x Jump Squats
Instep Stretch
1) 8 Rounds of
3x Dead Lift - Increase weight each round until 3 is hard but doable
2x Hip Swivel Stretch
2) 8 Rounds of
3x Bench Press - Increase weight until 3 is hard but doable
1/2 HUG Mobility
3) 8 Rounds of
3x Hang Power Snatch - Increase weight until 3 is hard but doable
3x Squat to Stand
WEDNESDAY STAMINA
1) Run 3 Miles
2) 10,9,8,7,6,5,4,3,2,1 Reps of
Jump Squat
Ball Slams
2x Seated Russian Twists w/ 25lbs
Inverted Rows
3) Run 1 Mile with 25lb Back Pack
THURSDAY - WORK CAPACITY / DURABILITY
Warm Up:
5 Minutes Foam Roller -- you should be needing this
4 Rounds of
8x RDL
8x Hang High Pulls
8x Back Squats
8x Sit Ups
Prisoner Stretch (Hip Flexor Stretch)
***Use Unloaded barbell for the above warm up lifts***
1) 6 Rounds for Time of
3x KB Snatch @ 20kg (3/3)
6x Strict Pull Ups
10x Push Ups
2) 6 Rounds of
3x Squat to Stand
10x Glute Leg Lift 10/10
3x Shoulder Sweep
60 Sec Ab Bridge Complex (20 sec side plank, prone, side plank)
FRIDAY STAMINA
60 Minute Hike/Ruck
