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
