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
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
