WORK CAPACITY
Warm Up: 2 rounds of
Mobility Complex
1) Perform the following every 2 minutes for 10 minutes:
6 Sand Bag Get ups @ 80lbs - 3L/3R
6 Burpees
Rest 3 minutes
2) As many rounds as possible in 10 minutes of
"Prison Complex"
10 Dips
5 Pull Ups
15 Push Ups
20 Sit Ups
3) 4 Rounds of
4 1-leg Hip Bridge 4L/4R
8 Slasher to HALOs @ 16kg 8L/8R
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
Comments: Substitute in Turkish Get Ups if you do not have Sand Bags. Watch out for the Prison Complex. It doesn't look like much, but humbles you fast.
STRENGTH
Warm Up: 4 Rounds of
12x Air Squats
8x Dead Lifts @ 95lbs, 115lbs, 135lbs, 155lbs
8x Push Ups
Hip Swivel Stretch
1) Find Dead Lift 1 Rep Max
2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
6x Inverted Rows
Pigeon Stretch
3) 5 Rounds of
6x Bench Press - increase weight each round until you reach a weight were 6 reps is hard but doable
6x Inverted Rows
2x Scarecrow Shoulder mobility
4) 5 Rounds of
6 Sand Bag Get Ups - 3 each arm, 6 total @ 80 lbs
6 MB Chest Pass and Chase - Throw the MB with a chest pass, sprint after it and repeat
8 Superman Extensions
For our Deployed Dumbbell Crew: Skip the Dead lift max and the 6 rounds of 2x Deadlifts, use 5 Rounds of 6x DB RDLs instead.
Warm Up: 4 Rounds of
12x Air Squats
8x Dead Lifts @ 95lbs, 115lbs, 135lbs, 155lbs
8x Push Ups
Hip Swivel Stretch
1) Find Dead Lift 1 Rep Max
2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
6x Inverted Rows
Pigeon Stretch
3) 5 Rounds of
6x Bench Press - increase weight each round until you reach a weight were 6 reps is hard but doable
6x Inverted Rows
2x Scarecrow Shoulder mobility
4) 5 Rounds of
6 Sand Bag Get Ups - 3 each arm, 6 total @ 80 lbs
6 MB Chest Pass and Chase - Throw the MB with a chest pass, sprint after it and repeat
8 Superman Extensions
For our Deployed Dumbbell Crew: Skip the Dead lift max and the 6 rounds of 2x Deadlifts, use 5 Rounds of 6x DB RDLs instead.
WORK CAPACITY
Warm Up: 3 rounds of
8 DB Thursters @ 25lbs
3 Jump Squats
8 Push Ups
3 Clapping Push Ups
Instep Stretch
1) 10 Rounds of
5 Pull Ups
5 Ball Slams
10 Goblet Squats @ 20kg/45 lbs
10 KB Swings @ 20kg/45lbs
10 Sit Ups (unloaded)
2) 4 Rounds of
10 Back Extensions
10 Seated Russian Twists w/ 25lbs
5x Scare Crow Mobility
HAM Mobility (both sides)
We are starting a 3 week Work Capacity Cycle. Half of our training sessions will have work capacity emphasis. Don't worry, our strength will not take a hit. We will continue to have our strength sessions, but not as often. Work Hard and keep up the intensity.
Warm Up: 3 rounds of
8 DB Thursters @ 25lbs
3 Jump Squats
8 Push Ups
3 Clapping Push Ups
Instep Stretch
1) 10 Rounds of
5 Pull Ups
5 Ball Slams
10 Goblet Squats @ 20kg/45 lbs
10 KB Swings @ 20kg/45lbs
10 Sit Ups (unloaded)
2) 4 Rounds of
10 Back Extensions
10 Seated Russian Twists w/ 25lbs
5x Scare Crow Mobility
HAM Mobility (both sides)
We are starting a 3 week Work Capacity Cycle. Half of our training sessions will have work capacity emphasis. Don't worry, our strength will not take a hit. We will continue to have our strength sessions, but not as often. Work Hard and keep up the intensity.
WORK CAPACITY
Warm Up: 2 rounds of 20 sec work/ 20 sec rest of
PVC Overhed Squats
Jumping Jacks
Bicycle Sit Ups
Push Ups
KB Swings
Medicine Ball (MB) Sit Up and reach
Medicine Ball (MB) Thrusters
Ring Rows
1) 4 Rounds @:
Round 1: 30/25 work/rest (seconds)
Round 2: 30/20
Round 3: 25/15
Round 4: 20/10
of the following exercises:
Jumping Pull Ups
Push Ups
KB Hi Pull
Mountain Climbers
KB Deadlifts
AirDyne Bike Sprints @ 90RPMS or Jump Rope
Kneeling Ball Slams
Burpees
***Rest 1 minute between rounds
2) 4 rounds of
20 Toe Touches
30 Sec Superman Holds
20 Russian Twists
12 Sit Ups Unloaded
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex - increase weight each rounds
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 Rep Max
2x Y&L Shoulder Mobility
3) 5 Rounds of
4x The Exercise - (Hang Squat Snatch + Overhead Squat) Increase weight each round
10x Poor Man's Leg Curl (10 each leg, 20 total)
2x Hip Swivel Stretch
4) 5 Rounds of
10x DB Bulgarian Split Squats - increase weight each round until 10 is tough but doable
5x Jump Squats
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
For our Barbell Restricted Crew, "The Exercise" can be performed with DB and KB, but perform them with 1-arm at a time rather than trying to do them with two.
Warm Up: 3 Rounds of
Barbell Complex - increase weight each rounds
Instep Stretch
1) Find Bench Press 1 Rep Max
2) 6 Rounds of
2x Bench Press @ 85% of 1 Rep Max
2x Y&L Shoulder Mobility
3) 5 Rounds of
4x The Exercise - (Hang Squat Snatch + Overhead Squat) Increase weight each round
10x Poor Man's Leg Curl (10 each leg, 20 total)
2x Hip Swivel Stretch
4) 5 Rounds of
10x DB Bulgarian Split Squats - increase weight each round until 10 is tough but doable
5x Jump Squats
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
For our Barbell Restricted Crew, "The Exercise" can be performed with DB and KB, but perform them with 1-arm at a time rather than trying to do them with two.
Work Capacity
Warm Up: 3 rounds of
"mobility complex"
1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg
2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility
Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form. Get through this effort quickly as long as you keep proper form.
Warm Up: 3 rounds of
"mobility complex"
1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg
2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility
Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form. Get through this effort quickly as long as you keep proper form.
STRENGTH
Warm Up: 3 Rounds of
Barbell Complex
2x Hip Swivel
1) Find Front Sqaut 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
4x Pull Ups
Instep Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
12x Sit Ups unloaded
4) 5 Rounds of
10 Sand Bag Get Ups (5/5)
4x Jingle Jangles
Instep Stretch
Warm Up: 3 Rounds of
Barbell Complex
2x Hip Swivel
1) Find Front Sqaut 1 Rep Max
2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
4x Pull Ups
Instep Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
12x Sit Ups unloaded
4) 5 Rounds of
10 Sand Bag Get Ups (5/5)
4x Jingle Jangles
Instep Stretch
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