Monday
WORK CAPACITY

Warm Up: 3 rounds
Dumbbell Complex @ 30lbs
Instep Stretch

1) 14 Rounds for time of
3x Plate Cork Screws 3L/3R (like a slasher using a weight plate...start with the weight on the outside of your left foot, stand up and rotate the plate across you body and over your right shoulder.)
8x Plate Swings
8x Plate Front Squat
200m Run
***use 45lb plate for all exercises.

Here is Rob performing the cork screw and swings with a med ball...we are using a 45lb plate instead.

2) 4 rounds of
10x GHD Sit Ups
8x Back Extensions
60 sec Side plank hold (30/30)
**Yes plank holds, again.  We are using our plank hold to strengthen our low backs and train our lower back endurance.  It has been very effective with our athletes that have had back issues in the past.

TUESDAY
STAMINA

45 Minute Run -- Threshold Pace (as fast as possible without straining)


WEDNESDAY
STRENGTH

Warm Up: 3 Rounds of
"Clean Progression"
5x BB RDL
5x BB High Pull
5x BB Power Clean
5x BB Squat Clean
Instep Stretch
***Use unloaded barbell for all exercises

1) Find Squat Clean 1 RM

2) 5 Rounds of
2x Squat Clean at 85% of 1RM
Prisoner Stretch

3) 5 Rounds of
6x Front Squat - increase weight rapidly until 6 is hard but doable
3x Box Jumps for Height
Instep Stretch

4) 5 Rounds of
10x Bench Press - increase weight rapidly until 10 is Hard but doable
8x Ball Slams 25lbs
8x GHD Raises

THURDAY
WORK CAPACITY

Warm Up: 3 Rounds of

"Barbell Complex" @ 75lbs

w/ 6 sit ups

Instep Stretch

1) Max Rounds in 30 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

2) 4 Rounds of 

5x Plank Walk Ups (5/5)

5x SB kneeling keg lifts @ 60lbs

5x Fire Hydrants - 5x each direction, each leg

FRIDAY

STRENGTH

Warm Up: 4 Rounds

200m Run

6 Dead Lifts @ 95lbs

6 Squat Jumps

6 Push Ups

Hip Swivel Stretch

1) 8 Rounds of

3x Dead Lift - increase weight rapidly until 3 is hard but doable

Frog Stretch

3) 5 Rounds of

6x Bench Press - increase weight until 6 is hard but doable

4x Clapping Push Ups

Rope Climb

10x Sit Ups

4) 5 Rounds of

10x KB Snatches (5/5) @ 20k

Sled Push

10x Glute Leg Lifts (10/10)

BARBELL COMPLEX

Monday:
WORK CAPACITY

Warm Up: 3 Rounds of 

10 RDLs

10 Hang Clean Hi Pulls

10 Hang Squat Cleans

10 Push Press

(Use unloaded barbell for warm up --no weight on it)

Hip Swivel Stretch

1. 8 Rounds of 

Barbell Complex @ 95lbs

Rest 30 Sec

Rest 3 Minutes

2. 8 Rounds of
40m Shuttle Sprint (20m down and back)
Rest 30 Sec

3. 6 Rounds of  Modified Prison Circuit

5x Pull Ups (strict)

10x Dips

10x Dip Extension Straight Leg Raise

Instep Stretch

4. 2 Rounds of

20x Russian twists 25lbs
60 Sec Side Bridge Complex (30 sec Right side plank,  30 sec Left side plank)
1/2 HAM Mobility

Tuesday
STRENGTH

Warm Up: 3 rounds of
2x DOT Drill (both directions)
8x KB Swings
8x Goblet squats
Instep Stretch

1) 8 Rounds of
3x Front Squats - increase weight rapidly until 3 is hard but doable
Frog Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
5x Hamstring Pulls
Prisoner Stretch

3) 5 Rounds of
6x DB/KB Swing immediately into
Sled Push or block push
5x Rope Pull ups
Hip Swivel Stretch.

Wednesday
STAMINA

60 Minute Hike, Ruck, Stair Climb - Moderate Pace

Thursday:

WORK CAPACITY

Warm Up: 3 Rounds of 

Mobility Complex

1. 6 Rounds of 

5x DB Front Squats @40lbs (80lbs total)

5x DB RDLs @ 40lbs (80lbs total)

4x Jump Squats

10x Sit Ups (unloaded)

2. 6 Rounds of

5x Explosive Bench Press -- selected a weight where you can concentrate on the explosive push out (i.e 115-185 for most people)

4x Clapping Push Ups

Instep Stretch

***This is not a high intensity circuit. Tempo is a brisk, not rapid pace. Focus on the your explosiveness.  

4. 4 Rounds of

10x Standing Russian Twist  10/10
60 Sec Ab Bridge Complex (20 sec Right side plank, 20 Middle,  20 sec Left side plank)

6x Ankles to Bar
8x Back Extensions

Friday

STRENGTH

Warm Up: 3 rounds of

200m Run

5 Burpees

5 Push Ups

10 Walking Lunges

Instep Stretch

1) 8 Rounds of

3x Weight Pull Ups - increase weight rapidly until 3 is hard but doable

3x Weighted Dips 

Hip Swivel Stretch

2) 6 Rounds of

4x Hang Squat Snatch  - increase weight until 4 is hard but doable

3x Box Jumps

1/2 HUG Mobility

3) 6 Rounds of

8x Dead Lifts - concentrate on improving form

5x Ball Slams

3x Squat to Stand

Monday :

WORK CAPACITY

Warm Up: 3 Rounds of 

10 RDLs

10 Hang Clean Hi Pulls

10 Hang Squat Cleans

10 Push Press

(Use unloaded barbell for warm up --no weight on it)

Hip Swivel Stretch

1. Perform the Following every minute on the minute for 10 minutes:

4x Curtis P's @ 95lbs

Rest 3 Minutes

2. Perform the following for 15 minutes continuosly:

5x Deadlifts @225 - Have trouble with Deads? Check this link out for a better dead lift technique

5x Pull Ups

5x Box Jumps

5x Sit Ups

3. 3 Rounds of

20x Russian twists 25lbs
60 Sec Ab Bridge Complex (20 sec side plank, 20 sec prone plank, 20 sec side plank)
Full Ham Mobility (both legs each round)

Tuesday:

STAMINA

60 Minute Hike, Ruck, Stair Climb - Moderate Pace

Stamina Sessions Train Recovery. We are not only training “stamina” but we are also attempting to train recovery from endurance events. It’s been our experience that relatively short, intense, work capacity sessions alone do a great job preparing an athlete for a single, long, endurance push. But he’ll be trashed the next day. Short, intense events do not train recovery. Stamina sessions do.

Pre-conditioning the muscle endurance and connective tissue transfers directly to decreased soreness and faster recovery time after an event.  This is important on multi-day events and multi-event days.

-- From The Military Athlete Handbook


Wednesday:

WORK CAPACITY

Warm Up: 2 Rounds of 
Mobility Complex

1) 10 Rounds of 
400m Run
8x KB Swings @24kg
4x Ankles to Bar

4x Ball Slams

2) 3 Rounds of
8x DB Kneeling Curl and Press @ 25 lbs
8x Dips
8x Slasher to Halos (4/4)
60 Sec Ab Bridge (20 side plank hold, 20 sec prone plank hold, 20 sec other side plank hold)

Thursday

STRENGTH

Warm Up: 3 Rounds of
Barbell Complex at 55, 65, 75 lbs
Instep Stretch

1) 8 Rounds of
3x Close Grip Bench Press - increase weight until 3 is hard but doable
2x Y&L Shoulder Mobility

2) 5 Rounds of
5x Hang Squat Clean - Increase weight until 5 is hard but doable
3x Burpees Box Jumps
Full HUG Mobility

3) 5 Rounds of
10x DB Bulgarian Split Squats (10/10)
 8x DB/KB Renegade Rows (8/8)10x Weighted Situps @ 45lbs

FRIDAY:

Work Capacity

Warm Up:

5 Min on the Foam roller

3 rounds of

6 ankles to bar

3 pull ups

6 squat jumps

6 push ups

16,14,12,10....2 reps of

Sandbag Get ups

Sandbag Front Squats

Ring Rows / Inverted Rows

KB Slashers

3 Rounds of 

40 Shoulder Hand Jobs (each side)

40 Glute Leg Raise (each side)

Monday:

WORK CAPACITY

Warm Up: 4 Rounds of
8x Air Squats
4x Jump Squats
2x Burpees
8x Push Ups
Instep Stretch

1. 10 Rounds for time of :
30x Step Ups with 80lb SandBag on shoulder (15 each leg alternating)
10x Walking lunges (5 each leg, unloaded)
5x Burpees
4x 20m shuttle sprints (down and back, down and back = 80m)

2. 3 Rounds of
20x Russian twists 25lbs
60 Sec Ab Bridge Complex (20 sec side plank, 20 sec prone plank, 20 sec side plank)
Full Ham Mobility (both legs each round)

Tuesday:

STAMINA

45 Minute run - Moderate Pace

Stamina Sessions Train Recovery. We are not only training “stamina” but we are also attempting to train recovery from endurance events. It’s been our experience that relatively short, intense, work capacity sessions alone do a great job preparing an athlete for a single, long, endurance push. But he’ll be trashed the next day. Short, intense events do not train recovery. Stamina sessions do.

Pre-conditioning the muscle endurance and connective tissue transfers directly to decreased soreness and faster recovery time after an event.  This is important on multi-day events and multi-event days.

-- From The Military Athlete Handbook

Wednesday:
WORK CAPACITY

Warm Up: 2 Rounds of 
Mobility Complex


1) 8 Rounds of 
200m Run
8x KB Swings @24kg
5x Box Jumps
4x Pull Ups

2) 4 Rounds of
10x Poor Man's Leg Lift (10/10)
8x Kneeling Sandbag Keg Lift (4/4) @40lbs
8x Back Extensions
HUG Mobility (both legs each round)

Kneeling Keg Lift

Thursday
STRENGTH

Overhead Squats

Warm Up: 3 Rounds of
Barbell Complex at 55, 65, 75 lbs
Instep Stretch

1) 8 Rounds of
3x Overhead Squat - increase weight until 3 is hard but doable
3x Shoulder Sweep

2) 5 Rounds of
6x DB Front Squat - Increase weight until 6 is hard but doable
6x DB RDLs
2x Hip Swivel Stretch

3) 5 Rounds of
10x DB/KB Floor Press
7x Pull Ups
60 Sec Ab Bridge Complex

Friday:

WORK CAPACITY

1-arm Kettlebell Swings

Warm Up: 1 Mile Run

1) 10, 8, 6, 4, 2, reps of

1-Arm KB Snatches @ 20kgs (10L/10R, 8L/8R, 6L/6R....)

Ball Slams @ 15lbs 

400m Run

2) 4 Rounds of

10x plank walk ups (5/5)

8x Ankles to Bar

8x Russian Twists (8/8)

Foam Roller