Strength Session
Warm Up:
3 rounds of
Barbell Complex
w/ 6 situps
1) 5 rounds of
5 Back Squat
2 HUG Mobility
2) 5 Rounds of
6 Bench Press (use body weight on the bar i.e. if you weigh 205 use 205 lbs on the Bench)
** scale if necessary
6 Band Pull Aparts
6 Dips
6 Ab Wheel roll outs
3) 5 rounds of
8 Sand Bag Half Moons
8 DB Lateral Lunge
8 Seated Russian Twists
Stamina Session
Warm Up:
6 minutes of Sandbag Get Ups
1) Max Rounds in 45 minutes of:
100 Sandbag Step Ups (50L/50R, however you choose to split them up)
40 meter KB/DB farmers carry (one kb/db in each hand)
10 ROM Air Squat (Emphasis on Complete Range of Motion (ROM))
10 Push Ups
*** This session is obviously not a sprint, it's a "good paced jog". Try to keep your heart rate steady and grind through it. Send comments and questions to dmh@drivenstrong.com.
Work Capacity Session
warm up:
4 rounds of
30 Jumping jacks
20 Mountain Climbers
10 Squats
5 Push Ups
1) 5 Rounds of:
10 Box Jumps
20 1 arm KB Swings (10L/10R)
10 Burpees Pull Ups
10 Situps
*** This is a shorter workout, but should be done with a high intensity. There is a scheduled rest of 1 minute, which means you should be working at max intensity when not at rest. THIS IS A SPRINT!
warm up:
4 rounds of
30 Jumping jacks
20 Mountain Climbers
10 Squats
5 Push Ups
1) 5 Rounds of:
10 Box Jumps
20 1 arm KB Swings (10L/10R)
10 Burpees Pull Ups
10 Situps
*** This is a shorter workout, but should be done with a high intensity. There is a scheduled rest of 1 minute, which means you should be working at max intensity when not at rest. THIS IS A SPRINT!
STRENGTH SESSION
Warm up: 3 rounds of
"Barbell Complex"
w/ 6 Squat Jumps
1) 5 Rounds of
5 Over Head Squats (increase weight each set until 5 is hard but doable)
Record top weight
2 Knees to Chest Mobility
2) 5 Rounds of
6 DB Front Squat (record top weight)
6 DB RDL (record top weight)
6 Dips
6 Dip Extension Knees to Chest
3) 4 rounds of
8 DB Push Press (record top weight)
8 Strict Pull Ups
8 Ankles to Bar
Warm up: 3 rounds of
"Barbell Complex"
w/ 6 Squat Jumps
1) 5 Rounds of
5 Over Head Squats (increase weight each set until 5 is hard but doable)
Record top weight
2 Knees to Chest Mobility
2) 5 Rounds of
6 DB Front Squat (record top weight)
6 DB RDL (record top weight)
6 Dips
6 Dip Extension Knees to Chest
3) 4 rounds of
8 DB Push Press (record top weight)
8 Strict Pull Ups
8 Ankles to Bar
WORK CAPACITY SESSION
Warm up: 2 rounds of
200m Run
50 Jumping Jacks
40 Mountain Climbers
30 Sit Ups
20 Box Jumps
1) Partner Ladder 10,9,8,7,6,5,4,3,2,1 reps of
Racked KB Front Squat (two KBs)
SandBag Cleans
Pullups
Push Ups
Situps
*** Perform 10 KB Front Squats, rest while partner does 10 KB Front Squats, Perform 9 KB Front Squats, rest while partner does 9 KB Front Squats....all the way down to one.
Complete all reps of one exercise before starting the next exercise (ie. complete entire ladder of front squats before starting SB cleans)
STRENGTH SESSION
Warm Up:
6 Minutes of KB Turkish Getups
1) 6 Rounds of
6 Barbell Walking Lunges (3L/3R) - where 3 is tough, but doable. Record top weight
1 MB Push Up Complex
1 Hug Mobility
2) 5 rounds of
5 Bench Press -- where 5 is tough, but doable. Record top weight
8 KB Renegage Row (4L/4R) Record top weight
8 Hanging Straight leg raises
3) 6 Rounds of
10 1-Arm KB Snatch and Overhead Squat (5L/5R)
1 - Half Jane Fonda
Warm Up:
6 Minutes of KB Turkish Getups
1) 6 Rounds of
6 Barbell Walking Lunges (3L/3R) - where 3 is tough, but doable. Record top weight
1 MB Push Up Complex
1 Hug Mobility
2) 5 rounds of
5 Bench Press -- where 5 is tough, but doable. Record top weight
8 KB Renegage Row (4L/4R) Record top weight
8 Hanging Straight leg raises
3) 6 Rounds of
10 1-Arm KB Snatch and Overhead Squat (5L/5R)
1 - Half Jane Fonda
WORK CAPACITY SESSION
Warm Up: 2 rounds of
10 KB Swings (5L/5R)
10 KB Around the waist clockwise
10 KB Around the waist Counterclockwise
10 KB Figure 8 through the legs (Front to back)
10 KB Figure 8 through the legs (Back to front)
10 KB Goblet Squats
10 KB Push Press
1) 4 rounds of
200 meter sprint
5 SB Front Squat and Push Press
10 24" Box Jumps
15 KB Swings (16/24)
10 MB Situps
5 Strict Pullups
STRENGTH SESSION
Warm up: 4 rounds of
"Barbell Clean Progression"
5 Dead Lifts
5 Hang Pulls ( perform like a power shrug)
5 Hang High Pulls (perform like a power upright row)
5 Hang Cleans
5 Front Squats
5 Situps
1) Find Approx. Power Clean 1 Rep Max
2) 5 Rounds of:
2 Power Cleans at 85% of 1 RM
4 Hip Swivels
3) 5 rounds of
6 Front Squats -- where 6 is tough but doable
6 DB RDLs
10 Side to Side Plyo Push ups (with one hand on an elevated surface, perform a push up and propel yourself to the other side switching the hand that is on the elevated surface) Perform the alternating side to side push ups for 10 total reps (5L/5R)
4) 5 rounds of
8 DB Push Press
8 Strict Pull Ups
8 Dips
20 Situps
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