Monday
STAMINA

1) Warm Up: 1 Mile Run

2) 10 Rounds of
8x Ball Slams @ 25#
5x Burpees
8x KB Swings @ 24kg
5x Pull Ups

3) Run 1 Mile

4) 10 Rounds of
8x Jump Squats
5x Mr. Spectaculars @ 16kg
8x Weighted Sit up @ 25#
5x Ring Rows/Inverted rows

Stamina effort today.  Have everything set up before you start the warm up and go right from the run into the training.  There should be not rest from the end of one circuit to the start of the run.  Stay disciplined. Strength Training tomorrow.

Tuesday
STRENGTH

Warm Up: 4 Rounds of
10 Walking lunges (10/10)
8 Push Ups
5 Pull Ups
2x Y and L Shoulder Mobility

1) FInd Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 Rep Max
1/2 HUG Mobility

3) 6 Rounds of
5x Hang Power Cleans - increase weight rapidly until 5 is hard but doable
3x Broad Jumps
InStep Stretch

4) 6 Rounds of
8x DB Split Squats 8/8
8x Back Extensions
4x 1 arm KB Sit ups (4L/4R)


Wednesday
WORK CAPACITY

Warm Up: 3 Rounds of
200m Run
6 Jump Squats
6 Walking Lunges with 25lbs DBs
6 Push Ups
6 Sit Ups

1) Perform the following every minute for 10 minutes.  Any extra time before the next round is your rest.  The faster you go, the more rest you'll have:
4x Jingle Jangles
4x Burpees
4x MB Front Squat (Perform a front squat holding a 30lbs medicine ball)
4x Ball Slams

Rest 3 Minutes

2) For 10 minutes perform the following:
400m Run
5x 1-Arm overhead walking lunges with 25lb DB/KB (5L/5R) alternate the arm extended with the weight
10x Sit Ups

3) 4 Rounds of
1/2 HAM Mobility
10x Poor Man's Leg Curl
5x Kneeling Keg lift 5L/5R (use a 40# sandbag or 45lb weight plate)
60 sec Ab Bridge Complex (20 sec side plank hold, 20 sec middle, 20 sec other side plank hold)



Thursday


STAMINA


60 Minute Ruck, Hike, Stair Climb with 40lbs 
***be mode specific. If you are a soldeirs, ruck with a pack. If you are a Firefighter, ruck with a pack and find stairs to climb during the ruck. Get creative with it and keep it interesting


Friday 
STRENGTH

Warm Up: 3 Rounds of 
8x Snatch Grip RDLs
8x Snatch Grip High Pulls
8x Power Snatch
8x Overhead Squat
Instep Stretch
*** Use Barbell only, no weight


1) 8 Rounds of 
3x Overhead Squat - increase weight rapidly until 3 is hard but doable
1/2 HUG Mobility


2) 5 Rounds of 
6x Deadlift - increase weight until 6 is hard but doable
3x Lunge Jumps - 3L/3R
2x Hip Swivels


3) 5 Rounds of 
10x Bench Press -- try not to go to failure getting 10 reps
8x DB 1 Arm Row 8L/8R
10x Seated Russian Twists 25lbs 10/10

Monday 

STRENGTH

Warm Up: 3 rounds of 

8x Snatch Grip RDLs

8x Snatch Grip High Pulls

8x Squat Snatches

8x Overhead Squat

Instep Stretch 

**Use BB only

1) Find Squat Snatch 1 RM

2) 5 Rounds of 

2x Squat Snatch @ 85% of 1RM

Hip Swivel

3) 5 Rounds of 

6x Dead Lift - increase weight until 6 is hard but doable

4x Jingle Jangles

Pigeon Stretch

4) 5 Rounds of 

10x Bench Press

4x Clapping push ups

5 Pull Ups (strict)

Tuesday

STAMINA

14,13,12,11,10....1 reps of 

Squat jumps

Inverted Rows

Mountain Climbers (both legs = 1 rep)

Dips

Sit Ups

400m Run

This is a grind, so do not attempt to sprint through this.  We are using this training as a bit of a recovery day, so if it is a little easier than most, it is designed that way.  However, you will sweat and feel a a good burn.

Wednesday

REST DAY

Thursday

STRENGTH

Warm Up: 4 Rounds of 

Barbell Complex @ 75lbs

1/2 HUG mobility

1) 8 Rounds of 

3x Front Squat - increase weight rapidly until 3 is hard but doable

Frog Stretch

2) 6 Rounds of 

5x KB Floor Press 5L/5R - increase weight until 5 each arm is hard but doable

5x Weighted Pull Ups

5x Weighted Dips

30 sec Front Plank Hold

3) 6 Rounds of

8x KB Swings @ 32kg

8x Ball Slams @ 30lbs

6x Ankles to Bar

Friday 
WORK CAPACITY

Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch


1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest

2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30

Monday 
STAMINA - Gym Based

Warm Up: 3 Rounds of
Dumbbell Complex at 25lbs
Instep Stretch

1) 8 Rounds of
6x Sandbag Front Squats @ 60lbs
6x Air Squats
6x Renegade Rows Alternating @ 25lbs(6L/6R)

2) 100 Walking lunges (unloaded)

3) 8 Rounds of
6x Kneeling Sandbag Clean and Press 40lbs
6x Chest to Ground Push Ups
6x Lunge Jumps (6L/6R)
6x Sandbag Sit Ups 40lbs

4) 2 Rounds of
8x Supermans
5x Cat Camels
30/30 Side Plank holds


Tuesday
WORK CAPACITY

Warm Up:  3 Rounds of
12 BB RDLs
12 BB High Pulls
12 BB Push Press
12 BB Good Mornings
12 Sit Ups
Foam Roller

1) With a running clock perform the following every 2 minutes for 20 minutes:
10x KB 1-arm snatches @ 20kgs (5L/5R)
2x KB Turkish Get Ups @ 20kgs (1L/1R)
6x 1-Arm KB Sit Ups (3L/3R)

2) 4 Rounds of
90 Sec Ab Bridge Complex (30 Right side plank, 30 sec middle, 30 sec Left side hold)
10 Seated Russian Twists @ 25lbs (10/10)
1/2 HUG Mobility


Wednesday
STRENGTH

Warm Up: 4 Rounds of
4x Curtis P's -- BB only
6x Push Ups
6x Walking lunges (6/6)
6x Sit Ups

1) Find Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 RM
Prisoner Stretch

3) 6 Rounds of
4x Squat Clean increase weight until 4 is hard but doable
3x Box Jumps - increase to max height
Instep Stretch

4) 6 rounds of
8x DB Lateral Lunges (8L/8R)
8x DB RDLs
5x Fire Hydrants (5x each leg and  each directions)

Thursday
STAMINA

50 Minutes - Run
Moderate Pace


Friday
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

Monday
WORK CAPACITY

Warm Up: 3 rounds
Dumbbell Complex @ 30lbs
Instep Stretch

1) 14 Rounds for time of
3x Plate Cork Screws 3L/3R (like a slasher using a weight plate...start with the weight on the outside of your left foot, stand up and rotate the plate across you body and over your right shoulder.)
8x Plate Swings
8x Plate Front Squat
200m Run
***use 45lb plate for all exercises.

Here is Rob performing the cork screw and swings with a med ball...we are using a 45lb plate instead.

2) 4 rounds of
10x GHD Sit Ups
8x Back Extensions
60 sec Side plank hold (30/30)
**Yes plank holds, again.  We are using our plank hold to strengthen our low backs and train our lower back endurance.  It has been very effective with our athletes that have had back issues in the past.

TUESDAY
STAMINA

45 Minute Run -- Threshold Pace (as fast as possible without straining)


WEDNESDAY
STRENGTH

Warm Up: 3 Rounds of
"Clean Progression"
5x BB RDL
5x BB High Pull
5x BB Power Clean
5x BB Squat Clean
Instep Stretch
***Use unloaded barbell for all exercises

1) Find Squat Clean 1 RM

2) 5 Rounds of
2x Squat Clean at 85% of 1RM
Prisoner Stretch

3) 5 Rounds of
6x Front Squat - increase weight rapidly until 6 is hard but doable
3x Box Jumps for Height
Instep Stretch

4) 5 Rounds of
10x Bench Press - increase weight rapidly until 10 is Hard but doable
8x Ball Slams 25lbs
8x GHD Raises

THURDAY
WORK CAPACITY

Warm Up: 3 Rounds of

"Barbell Complex" @ 75lbs

w/ 6 sit ups

Instep Stretch

1) Max Rounds in 30 minutes of:

5 Pull ups

10  20kg KB/DB Cleans (5L/5R)

15 MTN Climbers (2 count = 30 total touches)

20  20kg KB/DB Swings

2) 4 Rounds of 

5x Plank Walk Ups (5/5)

5x SB kneeling keg lifts @ 60lbs

5x Fire Hydrants - 5x each direction, each leg

FRIDAY

STRENGTH

Warm Up: 4 Rounds

200m Run

6 Dead Lifts @ 95lbs

6 Squat Jumps

6 Push Ups

Hip Swivel Stretch

1) 8 Rounds of

3x Dead Lift - increase weight rapidly until 3 is hard but doable

Frog Stretch

3) 5 Rounds of

6x Bench Press - increase weight until 6 is hard but doable

4x Clapping Push Ups

Rope Climb

10x Sit Ups

4) 5 Rounds of

10x KB Snatches (5/5) @ 20k

Sled Push

10x Glute Leg Lifts (10/10)

BARBELL COMPLEX

Monday:
WORK CAPACITY

Warm Up: 3 Rounds of 

10 RDLs

10 Hang Clean Hi Pulls

10 Hang Squat Cleans

10 Push Press

(Use unloaded barbell for warm up --no weight on it)

Hip Swivel Stretch

1. 8 Rounds of 

Barbell Complex @ 95lbs

Rest 30 Sec

Rest 3 Minutes

2. 8 Rounds of
40m Shuttle Sprint (20m down and back)
Rest 30 Sec

3. 6 Rounds of  Modified Prison Circuit

5x Pull Ups (strict)

10x Dips

10x Dip Extension Straight Leg Raise

Instep Stretch

4. 2 Rounds of

20x Russian twists 25lbs
60 Sec Side Bridge Complex (30 sec Right side plank,  30 sec Left side plank)
1/2 HAM Mobility

Tuesday
STRENGTH

Warm Up: 3 rounds of
2x DOT Drill (both directions)
8x KB Swings
8x Goblet squats
Instep Stretch

1) 8 Rounds of
3x Front Squats - increase weight rapidly until 3 is hard but doable
Frog Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
5x Hamstring Pulls
Prisoner Stretch

3) 5 Rounds of
6x DB/KB Swing immediately into
Sled Push or block push
5x Rope Pull ups
Hip Swivel Stretch.

Wednesday
STAMINA

60 Minute Hike, Ruck, Stair Climb - Moderate Pace

Thursday:

WORK CAPACITY

Warm Up: 3 Rounds of 

Mobility Complex

1. 6 Rounds of 

5x DB Front Squats @40lbs (80lbs total)

5x DB RDLs @ 40lbs (80lbs total)

4x Jump Squats

10x Sit Ups (unloaded)

2. 6 Rounds of

5x Explosive Bench Press -- selected a weight where you can concentrate on the explosive push out (i.e 115-185 for most people)

4x Clapping Push Ups

Instep Stretch

***This is not a high intensity circuit. Tempo is a brisk, not rapid pace. Focus on the your explosiveness.  

4. 4 Rounds of

10x Standing Russian Twist  10/10
60 Sec Ab Bridge Complex (20 sec Right side plank, 20 Middle,  20 sec Left side plank)

6x Ankles to Bar
8x Back Extensions

Friday

STRENGTH

Warm Up: 3 rounds of

200m Run

5 Burpees

5 Push Ups

10 Walking Lunges

Instep Stretch

1) 8 Rounds of

3x Weight Pull Ups - increase weight rapidly until 3 is hard but doable

3x Weighted Dips 

Hip Swivel Stretch

2) 6 Rounds of

4x Hang Squat Snatch  - increase weight until 4 is hard but doable

3x Box Jumps

1/2 HUG Mobility

3) 6 Rounds of

8x Dead Lifts - concentrate on improving form

5x Ball Slams

3x Squat to Stand

Monday :

WORK CAPACITY

Warm Up: 3 Rounds of 

10 RDLs

10 Hang Clean Hi Pulls

10 Hang Squat Cleans

10 Push Press

(Use unloaded barbell for warm up --no weight on it)

Hip Swivel Stretch

1. Perform the Following every minute on the minute for 10 minutes:

4x Curtis P's @ 95lbs

Rest 3 Minutes

2. Perform the following for 15 minutes continuosly:

5x Deadlifts @225 - Have trouble with Deads? Check this link out for a better dead lift technique

5x Pull Ups

5x Box Jumps

5x Sit Ups

3. 3 Rounds of

20x Russian twists 25lbs
60 Sec Ab Bridge Complex (20 sec side plank, 20 sec prone plank, 20 sec side plank)
Full Ham Mobility (both legs each round)

Tuesday:

STAMINA

60 Minute Hike, Ruck, Stair Climb - Moderate Pace

Stamina Sessions Train Recovery. We are not only training “stamina” but we are also attempting to train recovery from endurance events. It’s been our experience that relatively short, intense, work capacity sessions alone do a great job preparing an athlete for a single, long, endurance push. But he’ll be trashed the next day. Short, intense events do not train recovery. Stamina sessions do.

Pre-conditioning the muscle endurance and connective tissue transfers directly to decreased soreness and faster recovery time after an event.  This is important on multi-day events and multi-event days.

-- From The Military Athlete Handbook


Wednesday:

WORK CAPACITY

Warm Up: 2 Rounds of 
Mobility Complex

1) 10 Rounds of 
400m Run
8x KB Swings @24kg
4x Ankles to Bar

4x Ball Slams

2) 3 Rounds of
8x DB Kneeling Curl and Press @ 25 lbs
8x Dips
8x Slasher to Halos (4/4)
60 Sec Ab Bridge (20 side plank hold, 20 sec prone plank hold, 20 sec other side plank hold)

Thursday

STRENGTH

Warm Up: 3 Rounds of
Barbell Complex at 55, 65, 75 lbs
Instep Stretch

1) 8 Rounds of
3x Close Grip Bench Press - increase weight until 3 is hard but doable
2x Y&L Shoulder Mobility

2) 5 Rounds of
5x Hang Squat Clean - Increase weight until 5 is hard but doable
3x Burpees Box Jumps
Full HUG Mobility

3) 5 Rounds of
10x DB Bulgarian Split Squats (10/10)
 8x DB/KB Renegade Rows (8/8)10x Weighted Situps @ 45lbs

FRIDAY:

Work Capacity

Warm Up:

5 Min on the Foam roller

3 rounds of

6 ankles to bar

3 pull ups

6 squat jumps

6 push ups

16,14,12,10....2 reps of

Sandbag Get ups

Sandbag Front Squats

Ring Rows / Inverted Rows

KB Slashers

3 Rounds of 

40 Shoulder Hand Jobs (each side)

40 Glute Leg Raise (each side)