STAMINA

Ruck March or Stair Climb for 60 min
Moderate pace

WORK CAPACITY

Warm Up: 2 rounds of:
 Mobility Complex

1) Max number of rounds in 20 minutes of:
5 Pull Ups
5 Summo Deadlift High Pulls @ 95lbs
10 Strict Push Ups
10 Air Squats
10 Situps

2)  4 Rounds of
5 Ankles to Bar
10 Back Extensions
12 Kneeling DB Curl and Press - 25lbs
1/2 HUG Mobility

STRENGTH

Warm Up:  3 Rounds of
5 Barbell Thrusters @ 95lbs
10 In Place lunges (10/10)
10 Strict Push Ups
Pigeon Stretch

1) Find Approx Push Press 1 Rep Max

2) 10 Rounds of
1x Push Press @ 90% of 1 RM
2x Scarecrow Mobility

3) 5 Rounds of
5x 1-arm Sntach 5/5 @ 24kg
6x Inverted Rows
10x Sit Ups

4) 5 Rounds of
10x DB/KB Front Squats increase weight until 10 is hard but doable
10x DB/KB RDLs
8x Slashers 4/4

STRENGTH

Warm Up: 4 Rounds
5x Deadlift @ 135lbs
5x Pull Ups
5 Air Squat
10 In Place Lunges (5/5)
10 Lunge Jumps (5/5)
In Step Stretch

1) Find Approx Dead Lift 1 Rep Max

2) 6 Rounds of
2 Dead Lifts @ 85% if 1 Rep Max
2 Pull Ups
1/2 HUG Mobility

3) 5 Rounds o f
6 Bench Press (hard but doable weight)
4 Clapping push Ups
6 Pull Ups (weighted if possible)
20 Seated Russian Twists (10/10) 25lbs

4) 5 Rounds of
10 1 Leg Bulgarian Split Squats (10/10) increase weight each round
10 Glute Ham Raise
30 sec plank walk ups

STAMINA

Warm Up: 2 Rounds of
800m Run
DB Complex @ 25lbs

1) For 45 Minutes in 20 lbs weight vest:
2 Pull Ups
20 Step Ups (20/20)
10 Push Ups
10 Walking Lunges (10/10)

Strength

Warm Up: 3 rounds of
Barbell Complex
3x Pull Ups
2x Hip Swivels

1) Find Squat Clean + Push Press 1 Rep Man

2) 5 Rounds of
2x Scquat Clean + Push Press @ 85% of 1 RM
2x Pull Ups
Pigeon Stretch

3) 5 Rounds of
6x Deadlift increase weight until 6 is hard but doable
6x Squat Jumps
2x Pull Ups
Prisoner's Stretch

4) 5 Rounds of
10x Floor Press - increase weight until 10 is hard but doable
10x 1 Arm Rows  10/10 - increase weight until 10 is hard but doable
20 Sec Plank Hold series (20 sec of right plank hold, 20 sec prone plank hold, 20 sec left plank hold)

Work Capacity

Warm Up: 2 Rounds of
KB Mobility Complex

1) Max rounds in 10 minutes of
12 kb Swings @ 24 kgs
5 Burpess
5 Pull Ups

Rest 3 Minutes

2) 8 Rounds of
8 Ball Slams 30#
8 MB Front Squats
4 MB Plyo Push Ups (4/4)
8 MB Situps

3) 4 Rounds of
10 Standing Russians Twists
10 Dip Ext Leg Raises
3-3-3 Toe Touch Complex

STRENGTH

Warm Up: 4 rounds of
6x Mr. Spectaculars @ 16 kgs
8x Slashers 8/8 @ 16 kgs
Prisoner's Stretch

1) Find Bench Press 1 Rep Max

2) 6 Rounds of
2x Bench Press @ 85% of 1RM
2x Pull Ups
2x Y&L Shoulder Mobility

3) 5 Rounds of
5x Hang Squat Clean - increase weight until 5 is hard but doable
3x Jeremy Specials
Instep Stretch

4) 5 Rounds of
10 DB.KB Front Squat
10 DB/KB RDLs
4 Jump Squat
30 sec Prone Plank Hold

STAMINA

For 60 Minutes:

400m Run
30 Step Ups
10 Squats
10 Jump Squats
10 Sit Ups
5 Burpees

Moderate and Steady Intensity...this is NOT max round for time training. We are recovering from the last few sessions and collecting the benefits of training for 60 minutes in this HR Zone.

Comments and questions: dmh@drivenstrong.com

STRENGTH

Warm Up: 3 rounds of
Barbell Complex
2 Hip Swivels

1) Find Front Squat 1 rep max

2) 6 rounds of
2 Front Squats @ 85% of 1 RM
1/2 HUG Mobility

3) 5 Rounds of
6 Scottie Bobs (increase weight each round until 6 is hard but doable)
4 Strict Pull Ups
4 Shoulder Dislocates w/ PVC

4) 5 Rounds of
6 1-Arm Snatch 6/6 (increase weight each round until 6 is tough but doable)
5 Kneeling SB Keg Lift (5/5) use 40lb SBs
15 Glute Leg lifts 15/15