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.

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