Monday
STAMINA

1) 20 Rounds of:
10 KB Swings @ 24kg
10 KB Goblet Squats @ 24 kgs
4 Burpees
10 Sit Ups (unloaded)
200m Run

2) 4 Rounds of
10x Dip Extension Straight leg raise
5x Kneeling Sandbag halfmoons @ 40lbs (5l/5r)
10x Russian Twists w/ 25lbs (10l/10r)
30 sec Superman Holds


Tuesday
STRENGTH

Warm Up: 4 Rounds of
5x Snatch Grip RDL
5x Snatch Grip Hi Pulls
5x Hang Squat Snatch
5x Overhead Squats
8x Sit Ups
Instep Stretch

1) 8 rounds of
3x "The Exercise" (Hang Squat Snatch + Overhead Squat)
1/2 HUG Mobility

2) 5 rounds of
6x Front Squat - increase weight until 6 is hard but doable
4x Squat jumps for Max Height
Prisoner Stretch

3) 5 rounds of
10x Bench Press
5x Pull Ups
10x Back Extensions


Wednesday
WORK CAPACITY

Warm Up: 4 rounds of
8x KB Swings @ 20kg
8x Jump Squats
4x KB Shoulder Hold Walking Lunges 20kgs  4L/4R


1) 10,9,8,7,6,5,4,3,2,1 reps for time of
2x KB Swings @ 24kg
Pull Ups
2x Ball Slams
Burpees
2x Sit Ups

Round 1 should be: 20 Kb Swings, 10 Pull Ups, 20 Ball Slams, 10 Burpees, and 20 Sit ups
Round 2 should be: 18 Kb Swings, 9 Pull Ups, 18 Ball Slams, 9 Burpees, and 18 Sit ups.....

2)  4 Rounds of
8x Ankles to Bar
4x Slasher to Halos @ 16kg 4L/4R
8x KB RDL @ 24kg
60 Sec AB Bridge Complex

Thursday
Stamina

5k Run with 25 lbs weight vest or pack
* note time and average heart rate if possible


Friday 
STRENGTH

Warm Up: 4 Rounds of
Barbell Complex (65, 75, 85, 95 lbs)
Instep Stretch
Ride It Down Squat

1) 8 Rounds of
3x Back Squat -- increase weight until 3 is hard but doable.  Make sure you are getting below parallel of lower.  If not decrease the weight.
2x Y&L Shoulder Mobility

2) 6 Rounds of
5x Push Press - increase weight until 5 is hard but doable
5x DB 1 Arm Row (5L/5R)
Instep Stretch

3) 6 Rounds of
8x KB Swings @ 28 KG immediately into ...
4x Box jumps for height --increase box height each round until 4 is hard but doable
8x Weighted Sit ups (weight on chest, not extended)

Notes:  We haven't used a  lot of back squats in this program.  The reason is that most people go too heavy and use terrible form that leads to a higher risk of injury.  We are using the back squat, and all exercises, as a tool of fitness.  We are not training competitive powerlifters or handing out medals for weight lifted, so do not get carried away in weight used but how well your technique is.  You still need to challenge yourself and progress the weight, but not at the expense of good form.  A back squat with full range of motion not only increases strength, but will increase durability and flexibility. A back squat  with out full range of motion and incorrect form will lead to back pain, knee problems, and other injuries.

Monday 
STAMINA 


1) For 50 Minutes:
400m Run
20x Step Ups  (20 each leg, 40 total)
20x Air Squats
10x Walking Lunges - unloaded (10 each leg, 20 total)
30x Jumping jacks - single count

2) 2 Rounds of
10x Poor Man's Leg Curl (10 each leg, 20 total)
8x Ankles to Bar
HAM Mobility (Both legs each round)



Tuesday
STRENGTH

Warm Up: 4 Rounds of 
Barbell Complex w/ 75lbs
Ride it Down Squat 
Instep Stretch


1) 8 Rounds of 
3x Back Squat 
1/2 HUG Mobility


2) 6 Rounds of 
5x Close Grip Bench Press
5x Pull Ups
8x GHD Sit Ups


3) 6 Rounds of 
4x KB Snatch increase weight until 4 is hard but doable on each side
3x Burpee High Jump (Regular Burpees, but vertically jump as high as you can each rep)
8x Superman Extensions 


Wedneday
STAMINA


45 minute Run -- Threshold Pace -- as fast as possible without straining.


Thursday
STRENGTH


Warm Up: 4 Rounds of 
100m run
5x Pull Ups
5x Burpees
5x Dips
10x Sit Ups
Instep Stretch


1) 8 Round of 
3x Military Press - increase weight until 3 is hard but doable
5x Band Pull Aparts


2) 5 Rounds of 
6x Hang Power Clean - increase weight until 6 is hard but doable
4x Jingle Jangles
8x Dip Extension Straight leg raise


3) 5 Rounds of 
10x DB Front Squats
10x Back Extensions
Foam Roller - Low Back

Friday

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

Monday
STAMINA

1) Warm Up: 1 Mile Run

2) 10 Rounds of
8x Ball Slams @ 25#
5x Burpees
8x KB Swings @ 24kg
5x Pull Ups

3) Run 1 Mile

4) 10 Rounds of
8x Jump Squats
5x Mr. Spectaculars @ 16kg
8x Weighted Sit up @ 25#
5x Ring Rows/Inverted rows

Stamina effort today.  Have everything set up before you start the warm up and go right from the run into the training.  There should be not rest from the end of one circuit to the start of the run.  Stay disciplined. Strength Training tomorrow.

Tuesday
STRENGTH

Warm Up: 4 Rounds of
10 Walking lunges (10/10)
8 Push Ups
5 Pull Ups
2x Y and L Shoulder Mobility

1) FInd Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 Rep Max
1/2 HUG Mobility

3) 6 Rounds of
5x Hang Power Cleans - increase weight rapidly until 5 is hard but doable
3x Broad Jumps
InStep Stretch

4) 6 Rounds of
8x DB Split Squats 8/8
8x Back Extensions
4x 1 arm KB Sit ups (4L/4R)


Wednesday
WORK CAPACITY

Warm Up: 3 Rounds of
200m Run
6 Jump Squats
6 Walking Lunges with 25lbs DBs
6 Push Ups
6 Sit Ups

1) Perform the following every minute for 10 minutes.  Any extra time before the next round is your rest.  The faster you go, the more rest you'll have:
4x Jingle Jangles
4x Burpees
4x MB Front Squat (Perform a front squat holding a 30lbs medicine ball)
4x Ball Slams

Rest 3 Minutes

2) For 10 minutes perform the following:
400m Run
5x 1-Arm overhead walking lunges with 25lb DB/KB (5L/5R) alternate the arm extended with the weight
10x Sit Ups

3) 4 Rounds of
1/2 HAM Mobility
10x Poor Man's Leg Curl
5x Kneeling Keg lift 5L/5R (use a 40# sandbag or 45lb weight plate)
60 sec Ab Bridge Complex (20 sec side plank hold, 20 sec middle, 20 sec other side plank hold)



Thursday


STAMINA


60 Minute Ruck, Hike, Stair Climb with 40lbs 
***be mode specific. If you are a soldeirs, ruck with a pack. If you are a Firefighter, ruck with a pack and find stairs to climb during the ruck. Get creative with it and keep it interesting


Friday 
STRENGTH

Warm Up: 3 Rounds of 
8x Snatch Grip RDLs
8x Snatch Grip High Pulls
8x Power Snatch
8x Overhead Squat
Instep Stretch
*** Use Barbell only, no weight


1) 8 Rounds of 
3x Overhead Squat - increase weight rapidly until 3 is hard but doable
1/2 HUG Mobility


2) 5 Rounds of 
6x Deadlift - increase weight until 6 is hard but doable
3x Lunge Jumps - 3L/3R
2x Hip Swivels


3) 5 Rounds of 
10x Bench Press -- try not to go to failure getting 10 reps
8x DB 1 Arm Row 8L/8R
10x Seated Russian Twists 25lbs 10/10

Monday 

STRENGTH

Warm Up: 3 rounds of 

8x Snatch Grip RDLs

8x Snatch Grip High Pulls

8x Squat Snatches

8x Overhead Squat

Instep Stretch 

**Use BB only

1) Find Squat Snatch 1 RM

2) 5 Rounds of 

2x Squat Snatch @ 85% of 1RM

Hip Swivel

3) 5 Rounds of 

6x Dead Lift - increase weight until 6 is hard but doable

4x Jingle Jangles

Pigeon Stretch

4) 5 Rounds of 

10x Bench Press

4x Clapping push ups

5 Pull Ups (strict)

Tuesday

STAMINA

14,13,12,11,10....1 reps of 

Squat jumps

Inverted Rows

Mountain Climbers (both legs = 1 rep)

Dips

Sit Ups

400m Run

This is a grind, so do not attempt to sprint through this.  We are using this training as a bit of a recovery day, so if it is a little easier than most, it is designed that way.  However, you will sweat and feel a a good burn.

Wednesday

REST DAY

Thursday

STRENGTH

Warm Up: 4 Rounds of 

Barbell Complex @ 75lbs

1/2 HUG mobility

1) 8 Rounds of 

3x Front Squat - increase weight rapidly until 3 is hard but doable

Frog Stretch

2) 6 Rounds of 

5x KB Floor Press 5L/5R - increase weight until 5 each arm is hard but doable

5x Weighted Pull Ups

5x Weighted Dips

30 sec Front Plank Hold

3) 6 Rounds of

8x KB Swings @ 32kg

8x Ball Slams @ 30lbs

6x Ankles to Bar

Friday 
WORK CAPACITY

Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch


1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest

2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30

Monday 
STAMINA - Gym Based

Warm Up: 3 Rounds of
Dumbbell Complex at 25lbs
Instep Stretch

1) 8 Rounds of
6x Sandbag Front Squats @ 60lbs
6x Air Squats
6x Renegade Rows Alternating @ 25lbs(6L/6R)

2) 100 Walking lunges (unloaded)

3) 8 Rounds of
6x Kneeling Sandbag Clean and Press 40lbs
6x Chest to Ground Push Ups
6x Lunge Jumps (6L/6R)
6x Sandbag Sit Ups 40lbs

4) 2 Rounds of
8x Supermans
5x Cat Camels
30/30 Side Plank holds


Tuesday
WORK CAPACITY

Warm Up:  3 Rounds of
12 BB RDLs
12 BB High Pulls
12 BB Push Press
12 BB Good Mornings
12 Sit Ups
Foam Roller

1) With a running clock perform the following every 2 minutes for 20 minutes:
10x KB 1-arm snatches @ 20kgs (5L/5R)
2x KB Turkish Get Ups @ 20kgs (1L/1R)
6x 1-Arm KB Sit Ups (3L/3R)

2) 4 Rounds of
90 Sec Ab Bridge Complex (30 Right side plank, 30 sec middle, 30 sec Left side hold)
10 Seated Russian Twists @ 25lbs (10/10)
1/2 HUG Mobility


Wednesday
STRENGTH

Warm Up: 4 Rounds of
4x Curtis P's -- BB only
6x Push Ups
6x Walking lunges (6/6)
6x Sit Ups

1) Find Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 RM
Prisoner Stretch

3) 6 Rounds of
4x Squat Clean increase weight until 4 is hard but doable
3x Box Jumps - increase to max height
Instep Stretch

4) 6 rounds of
8x DB Lateral Lunges (8L/8R)
8x DB RDLs
5x Fire Hydrants (5x each leg and  each directions)

Thursday
STAMINA

50 Minutes - Run
Moderate Pace


Friday
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