THURSDAY
STRENGTH
Warm Up: 3 rounds of
Dumbbell Complex - increase weight each round
Instep Stretch
1) 6 Rounds of
4x Bulgarian Split Squats - progress weight each round
Hip Swivel Stretch
2) 6 Rounds of
5x Military Press - progress weight rapidly
3x Clapping Push Ups
3x Ride it Down Squats
3) 6 Rounds of
8x DB Thursters - progress weight rapidly
8x DB RDLs
8x Ring Rows
3x Floor Angels
We are still feeling the soreness from the Split Squats last week. It's suprising how switching to single leg exercises can have that much of an effect on your body. For our Military and Fire personnel, single leg exercises is a must.
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
8x KB Swings @ 20kg
8x GHD Raises
8x Sit Ups
100m Run
Foam Roller Low Back
1) 4 Rounds of
100m Sprint
Rest 1:00
2) 6 Rounds of
50m Sprint
Rest 1:00
3) 8 Rounds of
25m Sprint
Rest :30
4) 6 rounds for time of:
8x Swings @ 20kg
8x Goblet Squats
8x Air Squats
4x Burpees
5) 4 Rounds of
10x Barbell Curl
5x Laying Straight Leg Raise Stretch (5/5)
5x Standing Ab Wheel
5x Kneeling Keg Lift (5/5) @ 50lbs (use 45lbs plate if not SB or Heavy MBs)
MONDAY
STRENGTH
Warm Up: 4 Rounds of
The Swing (5x Front to Back, 5x Push Ups, 5x Pikes, 5x Push Ups, 5x Knees to Chest, 5x Push Up)
7x Pull Ups
Hip Swivel Stretch
1) Find Bench Press 1 RM
2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
2x Floor Angels 2/2
3) 6 Rounds of
4x Pull Ups -- increase weight each round
6x Dips - increase weight each round
3x Ride it Down Squat
4) 6 Rounds of
5x Clean Pulls - increase weight each round until 5 is hard but doable
5x Inverted Ring Rows
Foam Roller - Low back
STRENGTH
Warm Up: 4 Rounds of
The Swing (5x Front to Back, 5x Push Ups, 5x Pikes, 5x Push Ups, 5x Knees to Chest, 5x Push Up)
7x Pull Ups
Hip Swivel Stretch
1) Find Bench Press 1 RM
2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
2x Floor Angels 2/2
3) 6 Rounds of
4x Pull Ups -- increase weight each round
6x Dips - increase weight each round
3x Ride it Down Squat
4) 6 Rounds of
5x Clean Pulls - increase weight each round until 5 is hard but doable
5x Inverted Ring Rows
Foam Roller - Low back
New Plyo Depth Drop Push Up Demo
MONDAY
STRENGTH
Warm Up: 3 Rounds of
The Swing – 5 reps each exercise (5x front to back, 5x push ups, 5x pikes, 5x push ups, 5 knees to chest, 5 push ups)
8x KB Swing to Front Squat @ 24kg (Swing the KB up like normal swing, but on the decent bring the KB to the KB Front Squat and squat down with it and then front squat back up with it)
3x Floor Angels
1) 8 Rounds of
3x Bench Press – increase weight each round until 3 is hard but doable
½ HUG Mobility – one leg each round
2) 6 Rounds of
4x 1 Arm DB Snatch 4/4– increase weight until 4 is hard but doable with good form.
8x Inverted Rows
Instep Stretch
3) 6 Rounds of
8x DB Front Squat – increase weight each round until 8 is hard but doable with good form
Immedietly into….
3x Broad Jumps (consecutive, two foot broad jumps, chained together, and NO rest or resting between each jump)
8x GHD Raises (weighted if possible)
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
8x KB Swings @ 20kg
4x Pull Ups
8x Sit Ups
100m Run
Foam Roller Low Back
1) 4 Rounds of
200m Sprint
Rest 1:30
2) 4 Rounds of
100m Sprint
Rest 1:30
3) Perform the following every minute on the minute for 5 Minutes
4x Burpees
1x 60 yard shuttle sprint (5yards and back, 10 yards and back, 15 yards and back)
4) 4 Rounds of
5x Laying Straight Leg Raise Stretch (5/5)
5x Standing Ab Wheel
5x Kneeling Keg Lift (5/5) @ 50lbs (use 45lbs plate if not SB or Heavy MBs)
5) 4 Rounds of
10x GDH Raises
10x Weighted Dips
10x Barbell Curl
Sprint Day – Again, same sprint session as last week with longer sprints. Make sure you are properly warmed up before going full throttle on the sprints to avoid any pulls or strains. Part 4 and 5 are core circuits with some added arm work. Make sure you get it in.
WEDNESDAY
STAMINA
1.5 Hour Hike or Ruck at a moderate pace w/ 25lbs
10 minute stretch afterwards
Good luck to everyone participating in the Colorado Tough Mudder this weekend. Our start time is 1250 on Saturday.
Good luck to everyone participating in the Colorado Tough Mudder this weekend. Our start time is 1250 on Saturday.
THURSDAY
STRENGTH
Warm Up: 3 rounds of
Dumbbell Complex (increase weight each round)
Instep Stretch
1) 8 Rounds of
3x Barbell Thruster – increase weight each round until 3 is hard but doable
3x Squat to Stand
2) 6 Rounds of
5x DB Bulgarian Split Squats 5/5 - increase weight until 5 is hard but doable
immediately into ...
4x Jump Squats
3x Floor Angels 3/3
3) 6 Rounds of
8x DB 1- Arm Rows 8/8 increase weight until 8 is hard but doable
4x Plyo Depth push ups - increase height each round
8x Dips
FRIDAY
WORK CAPACITY
Warm Up: 3 rounds of
5x KB Snatch @ 16kg - right arm
3x KB Turkish Get Ups @ 16kg - right ride
5x KB Snatch @ 16kg - left arm
3x KB Turkish Get Ups @ 16kg - left side
Foam Roller Low Back
1) 10 Rounds for Time of:
5x Pull Ups
6x Burpees
7x Box Jumps @ 24in
8x Ball Slams @ 25 lbs
400m Run
2) 6 Rounds of
8x Ankles to Bar
12x Poor Man's Leg Curl 12/12
8x Donkey Kicks 8/8
12x Seated Russian Twists @25lbs 12/12
WORK CAPACITY
Warm Up: 3 rounds of
5x KB Snatch @ 16kg - right arm
3x KB Turkish Get Ups @ 16kg - right ride
5x KB Snatch @ 16kg - left arm
3x KB Turkish Get Ups @ 16kg - left side
Foam Roller Low Back
1) 10 Rounds for Time of:
5x Pull Ups
6x Burpees
7x Box Jumps @ 24in
8x Ball Slams @ 25 lbs
400m Run
2) 6 Rounds of
8x Ankles to Bar
12x Poor Man's Leg Curl 12/12
8x Donkey Kicks 8/8
12x Seated Russian Twists @25lbs 12/12
MONDAY
STRENGTH
Warm Up: 3 Rounds of
Dumbbell Complex @ 25, 30, 35 lbs
In Step Stretch
1) 8 Rounds of
3x 1 Arm Snatch (3/3) - increase weight each round until 3 is hard but doable (record top weight)
3x Floor Angels (3/3)
2) 6 Rounds of
5x DB/KB Front Squat - increase weight each until 5 is hard but doable (record top weight)
5x DB/KB RDL - increase weight each until 5 is hard but doable (record top weight), use same DB/KB as Front Squat if training with a group
10x Dip Extension Straight leg raises
3) 6 Rounds of
10x Bench Press - try to select a weight the is manageable for the 6 rounds (hint: the clapping push ups and the brisk pace should take a toll on the weight selected)
2x Clapping push up - as high as you can explode up
10x Inverted Row (barbell or rings) or Rope Climb
10x Seated Russian Twists @ 15lbs 10/10
4) 2.5 Minutes Prone Plank Hold
A straight forward strength day. The pace should be "workman-like" meaning going from one exercise right to the next. It is not a race or a work capacity session, but the session should be completed in 60 minutes. On the Lower body portion (DB Fronts Squat and RDLs), concentrate on proper form....weight on heels, toes up, hips pushed back. Squat depth should be below 90 degrees. RDLs - the DBs should be so close to your legs that they are almost touching...going down to almost the top of your shoes, if possible while keeping your back flat - do not arch your back!
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
8x KB Swings @ 20kg
4x Pull Ups
8x Sit Ups
100m Run
Foam Roller Low Back
1) 4 Rounds of
200m Sprint
Rest 1:30
2) 4 Rounds of
100m Sprint
Rest 1:30
3) Perform the following every minute on the minute for 5 Minutes
4x Burpees
1x 60 yard shuttle sprint (5yards and back, 10 yards and back, 15 yards and back)
4) 4 Rounds of
5x Laying Straight Leg Raise Stretch (5/5)
5x Standing Ab Wheel
5x Kneeling Keg Lift (5/5) @ 50lbs (use 45lbs plate if not SB or Heavy MBs)
5) 4 Rounds of
10x GDH Raises
10x Weighted Dips
10x Barbell Curl
Sprint Day - We are starting with some longer sprints, but giving you enough time to recover. Make sure you are properly warmed up before going full throttle on the sprints to avoid any pulls or strains. Part 4 and 5 are core circuits with some added arm work. Make sure you get it in.
WEDNESDAY
STAMINA
60 Minute Run at a moderate pace
10 minute stretch afterwards
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
10x Barbell Dead Lift @ 135
10x Push Up on Barbell
5x 1-arm DB Situp (5/5)
Rope Climb
5x Superman Holds
1) 6 Rounds of
3x Deadlift - Increase weight as your form allows
3x Hip Swivel Stretch
2) 6 Rounds of
5x Weighted Pull Ups
5x Plyo Depth Push Ups
3x Floor Angels
3) 6 Rounds of
5x Hang Squat Clean
3x Box Jumps - increase box height each round
Instep Stretch
I'm always preaching this: We can only use deadlifts, if our athletes can perform them correctly. The deadlift is one of those exercises that most people will shy away from because of the potential for injury. If you perform them correctly and do not sacrifice form for the weight on the bar, you will be able to reap the benefits of this foundational exercise. If your form breaks down if you go heavier than 225, then don't go heavier than 225 until you can get in front of a coach that can assist you. Keep the reps crisp. Now in circuit 2, you need to push yourself and your loading. On the Pull Ups....straight arms to chin over the bar is the proper range of motion. Plyo Depth Push Ups are an awesome upper body explosive exercise. Keep building the height, but emphasize the explosiveness.
FRIDAY
WORK CAPACITY
10,9,8,7,6,5,4,3,2. 1 reps of
KB Swings @ 20kg
Inverted Rows (barbell or Rings)
Sit Ups
50m Run
1) 10 Rounds for time of
8x Ball Slams @ 25lbs
4x Burpees
8x Kneeling Curl To Press @ 25lb DBs
4x Pull Ups
50m Run
2) 4 Rounds of
STRENGTH
Warm Up: 3 Rounds of
Dumbbell Complex @ 25, 30, 35 lbs
In Step Stretch
1) 8 Rounds of
3x 1 Arm Snatch (3/3) - increase weight each round until 3 is hard but doable (record top weight)
3x Floor Angels (3/3)
2) 6 Rounds of
5x DB/KB Front Squat - increase weight each until 5 is hard but doable (record top weight)
5x DB/KB RDL - increase weight each until 5 is hard but doable (record top weight), use same DB/KB as Front Squat if training with a group
10x Dip Extension Straight leg raises
3) 6 Rounds of
10x Bench Press - try to select a weight the is manageable for the 6 rounds (hint: the clapping push ups and the brisk pace should take a toll on the weight selected)
2x Clapping push up - as high as you can explode up
10x Inverted Row (barbell or rings) or Rope Climb
10x Seated Russian Twists @ 15lbs 10/10
4) 2.5 Minutes Prone Plank Hold
A straight forward strength day. The pace should be "workman-like" meaning going from one exercise right to the next. It is not a race or a work capacity session, but the session should be completed in 60 minutes. On the Lower body portion (DB Fronts Squat and RDLs), concentrate on proper form....weight on heels, toes up, hips pushed back. Squat depth should be below 90 degrees. RDLs - the DBs should be so close to your legs that they are almost touching...going down to almost the top of your shoes, if possible while keeping your back flat - do not arch your back!
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
8x KB Swings @ 20kg
4x Pull Ups
8x Sit Ups
100m Run
Foam Roller Low Back
1) 4 Rounds of
200m Sprint
Rest 1:30
2) 4 Rounds of
100m Sprint
Rest 1:30
3) Perform the following every minute on the minute for 5 Minutes
4x Burpees
1x 60 yard shuttle sprint (5yards and back, 10 yards and back, 15 yards and back)
4) 4 Rounds of
5x Laying Straight Leg Raise Stretch (5/5)
5x Standing Ab Wheel
5x Kneeling Keg Lift (5/5) @ 50lbs (use 45lbs plate if not SB or Heavy MBs)
5) 4 Rounds of
10x GDH Raises
10x Weighted Dips
10x Barbell Curl
Sprint Day - We are starting with some longer sprints, but giving you enough time to recover. Make sure you are properly warmed up before going full throttle on the sprints to avoid any pulls or strains. Part 4 and 5 are core circuits with some added arm work. Make sure you get it in.
WEDNESDAY
STAMINA
60 Minute Run at a moderate pace
10 minute stretch afterwards
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
10x Barbell Dead Lift @ 135
10x Push Up on Barbell
5x 1-arm DB Situp (5/5)
Rope Climb
5x Superman Holds
1) 6 Rounds of
3x Deadlift - Increase weight as your form allows
3x Hip Swivel Stretch
2) 6 Rounds of
5x Weighted Pull Ups
5x Plyo Depth Push Ups
3x Floor Angels
3) 6 Rounds of
5x Hang Squat Clean
3x Box Jumps - increase box height each round
Instep Stretch
I'm always preaching this: We can only use deadlifts, if our athletes can perform them correctly. The deadlift is one of those exercises that most people will shy away from because of the potential for injury. If you perform them correctly and do not sacrifice form for the weight on the bar, you will be able to reap the benefits of this foundational exercise. If your form breaks down if you go heavier than 225, then don't go heavier than 225 until you can get in front of a coach that can assist you. Keep the reps crisp. Now in circuit 2, you need to push yourself and your loading. On the Pull Ups....straight arms to chin over the bar is the proper range of motion. Plyo Depth Push Ups are an awesome upper body explosive exercise. Keep building the height, but emphasize the explosiveness.
FRIDAY
WORK CAPACITY
10,9,8,7,6,5,4,3,2. 1 reps of
KB Swings @ 20kg
Inverted Rows (barbell or Rings)
Sit Ups
50m Run
1) 10 Rounds for time of
8x Ball Slams @ 25lbs
4x Burpees
8x Kneeling Curl To Press @ 25lb DBs
4x Pull Ups
50m Run
2) 4 Rounds of
5x Standing Russian Twists 5/5 - increase loading each round
5x Standing Ab Wheel
10x Laying Tricep Extension - (Aka - Skull crushers)
5) 4 Rounds of
10x GDH Raises
10x Standing DB Curl
60 Sec Ab Bridge Complex
Monday
Work Capacity
Warm Up: 4 Rounds of
5x Barbell RDL @ 95lbs
5x Hang Power Clean @ 95lbs
5x Thursters @ 95lbs
5 Pull Ups
3x Floor Angels
1. 8 Rounds for time of
100m Run
8x Box Jumps on 24" box
8x KB Swings @ 32 kg
8x DeadLifts @ 135lbs
2. 5 Rounds of
10x Split Squats (each leg no weight)
10x Poor Man's Leg Curl (each leg)
10x Seated Russian Twists @ 25lbs 10/10
60 Ab Bridge COmplex (30/30/30)
Work Capacity
Warm Up: 4 Rounds of
5x Barbell RDL @ 95lbs
5x Hang Power Clean @ 95lbs
5x Thursters @ 95lbs
5 Pull Ups
3x Floor Angels
1. 8 Rounds for time of
100m Run
8x Box Jumps on 24" box
8x KB Swings @ 32 kg
8x DeadLifts @ 135lbs
2. 5 Rounds of
10x Split Squats (each leg no weight)
10x Poor Man's Leg Curl (each leg)
10x Seated Russian Twists @ 25lbs 10/10
60 Ab Bridge COmplex (30/30/30)
STRENGTH
THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 85lbs
Instep Stretch
1. 6 Rounds of
2x Dead Lifts @ 85% of 1 RM (use DL Max from two weeks ago)
Instep Stretch
3. 6 Rounds of
5x Close Grip Bench Press - increase weight rapidly until 5 is hard but doable
5x 1-arm dumbbell row 5/5
10x Sit ups (no weight)
2x Ride it Down Squat 12kg
4. 6 Rounds of
5x Curtis P's - increase weight until 5 is hard but doable
3x Broad Jumps - no rest between jumps
Ultimate shoulder stretch
Same session as two weeks ago. Use your Deadlift max from then. At our gym, I have the athletes record the weight they use for many of the lifts. This gives them an idea of where to start with their loading and a goal to progress it. It also maximizes each round and doesn't waste time with loading that is not in the target range.
The last round is a pretty cruel complex of Curtis p's and broad jumps. If your loading is challenging, this will get you. Be explosive and start your jumps as soon as you put down the bar.
THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 85lbs
Instep Stretch
1. 6 Rounds of
2x Dead Lifts @ 85% of 1 RM (use DL Max from two weeks ago)
Instep Stretch
3. 6 Rounds of
5x Close Grip Bench Press - increase weight rapidly until 5 is hard but doable
5x 1-arm dumbbell row 5/5
10x Sit ups (no weight)
2x Ride it Down Squat 12kg
4. 6 Rounds of
5x Curtis P's - increase weight until 5 is hard but doable
3x Broad Jumps - no rest between jumps
Ultimate shoulder stretch
Same session as two weeks ago. Use your Deadlift max from then. At our gym, I have the athletes record the weight they use for many of the lifts. This gives them an idea of where to start with their loading and a goal to progress it. It also maximizes each round and doesn't waste time with loading that is not in the target range.
The last round is a pretty cruel complex of Curtis p's and broad jumps. If your loading is challenging, this will get you. Be explosive and start your jumps as soon as you put down the bar.
Subscribe to:
Posts (Atom)