MONDAY
STRENGTH
Warm Up: 4 Rounds of
5x Pull Ups
10x Air Squats
10x Push Ups
200m Run
1) 8 Rounds of
3x Bench Press - Increase weight until 3 is hard but doable. Use the first 2-3 rounds as your warm up rounds.
5x Pull Ups
Instep Stretch
2) 5 Rounds of
5x Hang Squat Snatch - increase weight until 5 is hard but doable
3x Box Jumps for Max Height
Ultimate Shoulder Stretch
3) 5 Rounds of
10x Lateral Dumbbell Lunge (10L/10R) increase weight until 10 is hard but doable
2x Lunge Jumps (2L/2R)
60 Sec Ab Bridge Complex
TUESDAY
WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
Foam Roller
10 Rounds of
10x KB Swings @ 32kg
8x Goblet Squats @ 32kg
100m Run
Rest 1 minute
This circuit is not designed for overall time, but to go all out on each round. One minute is more than enough rest time to reload. For pacing and mindset, think of how a football player would go all out once the ball is snapped and then rest in between plays. You have ten plays. IF it seems easy, pick up the intensity.
4 Rounds of
10x Weighted Sit Ups @ 25lbs
10x Back Extensions
5x Kneeling Sandbag Keg Lift @ 60lbs (5L/5R)
WEDNESDAY
STAMINA
45 Min Run at Moderate intensity
THURSDAY
STRENGTH
Warm up: 4 Rounds of
Barbell Complex - increase weight each round
Instep Stretch
1) Find Squat Clean and Push Press 1 Rep Max
2) 6 Rounds of
2x Squat clean and Push Press @ 85% of 1 Rep Max
1/2 HUG Mobility
3) 5 Rounds of
5x Dead Lift - increase weight until 5 is hard but doable with good form immediately into...
5x Squat Jumps
Prisoner Stretch
4) 5 Rounds of
6x Strict Pull Ups
10x Dips
10x Push Ups
15x Sit Ups
FRIDAY
WORK CAPACITY
Warm Up: 4 Rounds of
10x Walking Lunges (10L/10R)
4x Scottie Bobs @25lb DBs
50x Rope Jumps
Pigeon Stretch
1) 10,9,8,7,6,5,4,3,2,1 Reps of
Burpees
Hang Power Cleans @ 95lbs
Box Jumps
Front Squats @ 95lbs
200m Run
Grind Pace -- Perform briskfully not frantically.
2) 4 Rounds of
6x Ankles to Bar
10x Russian Twists @ 25lbs (10L/10R)
60 Sec Ab Bridge Complex
We're keeping a similar format from the last two weeks. Monitor not only your progress, but your mental approach to each session. Feedback always welcome.
Monday
WORK CAPACITY
Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch
1) Find Push Press 1 Rep Max
2) 6 Rounds of
2x Push Press @ 85% of 1 RM
2x Hip Swivel Stretch
2x Yand L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 1 minute and 35 seconds
4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg
Tuesday
Stamina
45 minute Ruck @ 45lbs. Pace is moderate...comfortable, but not easy
Wednesday
Strength/Work Capacity
Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC RDL
10x PVC Hang Squat Clean
10x PVC Back Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Back Squat - Increase weight until 3 is hard but doable (increase your weight, but do not sacrifice your form, especially on back squat)
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of
5x Bench Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch
3) 5 rounds of
10x KB Swings @32kg
5 Jingle Jangle Sprints
5 Jingle Jangle Sprints
15 Sit Ups
Thursday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees
1) 2 Rounds of
800m Sprint
rest 45 sec
2) 4 Rounds of 400m Sprint every 1 Minute and 50 seconds
Rest 3 Minutes
3) 5 Rounds of 200m Sprint every 50 seconds
Rest 3 Minutes
4) 8 rounds of 100m Sprint every 40 seconds
5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility
Friday
STAMINA
Perform the following for 45 Minutes:
400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs
We're keeping a similar format from last week and some very familiar sessions. Monitor not only your progress, but your mental approach to each session. Feedback always welcome.
Monday
WORK CAPACITY
Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch
1) Find Front Squat 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
2x Hip Swivel Stretch
2x Y&L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 1 minute and 45 seconds
4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg
Tuesday
Stamina
45 minute Ruck @ 45lbs. Pace is moderate...comfortable, but not easy
Wednesday
Strength/Work Capacity
Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Squat Snatch - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of
5x Push Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch
3) 6 rounds for time of
10 Air Squats
5 Box Jumps5 Burpees
15 Sit Ups
Thursday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees
1) 2 Rounds of
800m Sprint
rest 1 minute
2) 400m Sprint every 2 minutes for 8 minutes
Rest 3 Minutes
3) 200m Sprint every minute for 5 minutes
Rest 3 Minutes
4) 100m Sprint every 45 seconds for 6 minutes
5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility
Friday
STAMINA
Perform the following for 45 Minutes:
400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs
Monday
WORK CAPACITY
Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch
1) Find Front Squat 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
2x Hip Swivel Stretch
2x Y&L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 1 minute and 45 seconds
4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg
Tuesday
Stamina
45 minute Ruck @ 45lbs. Pace is moderate...comfortable, but not easy
Wednesday
Strength/Work Capacity
Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Squat Snatch - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of
5x Push Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch
3) 6 rounds for time of
10 Air Squats
5 Box Jumps5 Burpees
15 Sit Ups
Thursday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees
1) 2 Rounds of
800m Sprint
rest 1 minute
2) 400m Sprint every 2 minutes for 8 minutes
Rest 3 Minutes
3) 200m Sprint every minute for 5 minutes
Rest 3 Minutes
4) 100m Sprint every 45 seconds for 6 minutes
5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility
Friday
STAMINA
Perform the following for 45 Minutes:
400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs
Monday
WORK CAPACITY
Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
5x Inverted Rows
2x Y&L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 2 minutes for 16 minutes
4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg
Tuesday
Stamina
45 minute run. Pace is moderate...comfortable, but not easy
Wednesday
Strength/Work Capacity
Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Overhead Squat - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2) 6 rounds of
5x Dead Lift - increase weight until 5 is hard but doable
5x Squat Jumps
Instep Stretch
3) 5 rounds for time of
5 Pull Ups
10 Dips
5 Clapping Push Ups
15 Sit Ups
Thursday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees
1) 2 Rounds of
800m Sprint
rest 1 minute
2) 400m Sprint every 2 minutes for 8 minutes
Rest 3 Minutes
3) 200m Sprint every minute for 5 minutes
Rest 3 Minutes
4) 100m Sprint every 45 seconds for 6 minutes
5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility
Friday
STAMINA
Perform the following for 50 Minutes:
400m Run
Barbell Complex @ 95lbs
20 Step Ups (10L/10R)
10 Weighted Sit ups @ 45lbs
WORK CAPACITY
Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
5x Inverted Rows
2x Y&L Shoulder Mobility
3.) 8 Rounds of
DB Complex @ 25lbs...every 2 minutes for 16 minutes
4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg
Tuesday
Stamina
45 minute run. Pace is moderate...comfortable, but not easy
Wednesday
Strength/Work Capacity
Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back
1) 8 Rounds of
3x Overhead Squat - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2) 6 rounds of
5x Dead Lift - increase weight until 5 is hard but doable
5x Squat Jumps
Instep Stretch
3) 5 rounds for time of
5 Pull Ups
10 Dips
5 Clapping Push Ups
15 Sit Ups
Thursday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees
1) 2 Rounds of
800m Sprint
rest 1 minute
2) 400m Sprint every 2 minutes for 8 minutes
Rest 3 Minutes
3) 200m Sprint every minute for 5 minutes
Rest 3 Minutes
4) 100m Sprint every 45 seconds for 6 minutes
5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility
Friday
STAMINA
Perform the following for 50 Minutes:
400m Run
Barbell Complex @ 95lbs
20 Step Ups (10L/10R)
10 Weighted Sit ups @ 45lbs
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