RESCUE STRENGTH

Training at our Facility

MONDAY 
Work Capacity


Warm Up: 4 rounds of
8x Snatch Grip RDL @ 45lbs
8x Snatch High Pull @ 45lbs
4x Hang Squat Snatch @ 45lbs
2x Over Head Squat
8x Sit Up with 45lbs bar extended over head
Hip Swivel Stretch

1. Perform the Following every 2 minutes for 24 minutes
4x The Exercises @ 65lbs
4x Box Jumps
4x Pull Ups

2. 4 Rounds of
10x Standing Barbell Curl
10x Overhead Barbell Triceps Extension
10x GHD Situps

3. 2 Rounds of
30 Sec Jane Fonda -- this will hurt
30x Shoulder Hand Jobs (30/30)


TUESDAY
STRENGTH

Warm Up: 3 Rounds of
DB Complex
Instep Stretch

1) 8 Rounds of
3x Push Jerks
3x Ride it Down Squat

2) 5 Rounds of
5x KB Swings @ 32 or heavier immediately into...
3x Standing Box Jumps - continue to challenge yourself on the height of the jumps
Instep Stretch
*** This is not a race.  Use the stretch as a recovery to hit the following round are hard as possible.

3) 5 Rounds of
10x DB Front Squat - increase weight until 10 is hard but doable
10x DB RDLs
Hip Swivel Stretch


WEDNESDAY
STAMINA

45 Minute Ruck or Hike with 45lbs at moderate pace.


THURSDAY
WORK CAPACITY

Warm Up: 1 Mile Run 


1) 10 Rounds of time of 
4x 1- arm KB Clean and Squat @ 16kg (4/4)
5x Ball Slams @ 25lbs


Rest 3 Min


2)  10 minutes of
80lb Sandbag Get Ups


3) 4 Rounds of 
5x Fire Hydrants (5 each way, each leg)
20x Toe Touches
60 Sec Ab Bridge Complex (20 Side plank hold, 20 prone plank hold, 20 side plank hold)




FRIDAY
STRENGTH


Warm Up: 3 rounds of 
Barbell Complex 65, 75, 85lbs
Instep Stretch


1) 8 Rounds  of
3x Overhead Squat
Prisoner Stretch


2) 5 Rounds of 
5x DB Bulgarian Split Squat (5/5)
2x Lunge Jumps (2L/2R)
2x Floor Angels (2/2)


2) 5 Rounds of  
10x Bench Press - increase weight until 10 is hard bit doable
10x 1-arm DB Row 
3x Shoulder Sweeps