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
