RESCUE STRENGTH

MONDAY
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

TUESDAY

STRENGTH

Warm Up: 4 Rounds of

Barbell Complex - increase weight each round

5 Pull Ups

Instep Stretch

1) 8 Rounds of

3x Bench Press - increase weight until 3 is hard but doable

3x T-Bar Rows - increase weight until 3 is hard but doable

Ride it Down Squat

3) 5 Rounds of

5x Squat Snatch - Increase weight each round until 5 is hard but doable

3x Burpees Broad jumps

Hip Swivel Stretch

4) 5 Rounds of

10 Back Squat

5x Heavy KB/DB RDLs

Foam Roller

WEDNESDAY
STAMINA

For 45 Minutes perform the following:

50 Step Ups (25/25)
50 Jump Rope Singles
20 KB Swings @ 20kg
10 Sit Ups

THURSDAY
WORK CAPACITY

Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight) RDL
10 Barbell Only (no additional weight) Upright row
10 Barbell Only (no additional weight) Push Press
10 Barbell Only (no additional weight) Good Mornings
10 Barbell Only (no additional weight) Back Squat

1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
6 Inverted Row

This sessions should be very intense. Go as quickly as possible with good form. The quicker you finish, the more rest you will have until the next round. For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round. Good luck. The best round average from this morning was :56 seconds per round.

FRIDAY
STRENGTH

Warm Up:
1) 8 Rounds of
3x Power Clean and Push Press
3x Floor Angels (3/3)

2) 5 Rounds of
6x Front Squats - increase weight until 6 is hard but doable
immedietly into...
3 Box Jumps - continually increase box height
Pigeon Stretch

3) 5 Rounds of
10x Kettlebell Floor Press (10/10)
6x Dips
Shoulder Sweeps (3/3)

Training at our Facility

MONDAY
Work Capacity

Warm Up: 4 rounds of
8x Snatch Grip RDL @ 45lbs
8x Snatch High Pull @ 45lbs
4x Hang Squat Snatch @ 45lbs
2x Over Head Squat
8x Sit Up with 45lbs bar extended over head
Hip Swivel Stretch

1. Perform the Following every 2 minutes for 24 minutes
4x The Exercises @ 65lbs
4x Box Jumps
4x Pull Ups

2. 4 Rounds of
10x Standing Barbell Curl
10x Overhead Barbell Triceps Extension
10x GHD Situps

3. 2 Rounds of
30 Sec Jane Fonda -- this will hurt
30x Shoulder Hand Jobs (30/30)

TUESDAY
STRENGTH

Warm Up: 3 Rounds of
DB Complex
Instep Stretch

1) 8 Rounds of
3x Push Jerks
3x Ride it Down Squat

2) 5 Rounds of
5x KB Swings @ 32 or heavier immediately into...
3x Standing Box Jumps - continue to challenge yourself on the height of the jumps
Instep Stretch
*** This is not a race. Use the stretch as a recovery to hit the following round are hard as possible.

3) 5 Rounds of
10x DB Front Squat - increase weight until 10 is hard but doable
10x DB RDLs
Hip Swivel Stretch

WEDNESDAY
STAMINA

45 Minute Ruck or Hike with 45lbs at moderate pace.

THURSDAY
WORK CAPACITY

Warm Up: 1 Mile Run

1) 10 Rounds of time of
4x 1- arm KB Clean and Squat @ 16kg (4/4)
5x Ball Slams @ 25lbs

Rest 3 Min

2) 10 minutes of
80lb Sandbag Get Ups

3) 4 Rounds of
5x Fire Hydrants (5 each way, each leg)
20x Toe Touches
60 Sec Ab Bridge Complex (20 Side plank hold, 20 prone plank hold, 20 side plank hold)

FRIDAY
STRENGTH

Warm Up: 3 rounds of
Barbell Complex 65, 75, 85lbs
Instep Stretch

1) 8 Rounds of
3x Overhead Squat
Prisoner Stretch

2) 5 Rounds of
5x DB Bulgarian Split Squat (5/5)
2x Lunge Jumps (2L/2R)
2x Floor Angels (2/2)

2) 5 Rounds of
10x Bench Press - increase weight until 10 is hard bit doable
10x 1-arm DB Row
3x Shoulder Sweeps

MONDAY
STRENGTH

Warm Up: 4 rounds of
Barbell Complex - increase weight each round
6x Sit Ups
Instep Stretch

1. Find Squat Clean and Push Press 1 Rep Max

2. 5 Rounds of
2x Squat Clean + Push Press @ 85% of 1 RM
2x Hip Swivel Stretch

3. 5 Rounds of
6x Walking Lunges (6/6) increase weight each round until 6 is hard but doable
2x Jumping Lunges (2/2)
Elevated Pigeon Stretch

4. 5 Rounds of
10x Standing Military Press - increase weight until 10 is hard but doable
10x Inverted Ring Rows
Ultimate Shoulder Stretch

TUESDAY
WORK CAPACITY

Warm Up: 2 Rounds of
KB Mobility Complex

1) 10,9,8,7,6,5,4,3,2,1 reps of
KB Mr. Spectaculars @ 20kg
Box Jumps
Pull Ups
2x Dip Extension Straight Leg Raises

2) 4 Rounds of
10x GHD Sit Ups
45 sec Superman Hold
10x Seated Russian Twists @ 25lbs (10/10)

WEDNESDAY
STAMINA

45 Minute Run at moderate pace.

THURSDAY
STRENGTH

Warn Up: 3 Rounds of
200m Run
6x Dead Lift at 115, 135, 155 lbs
6x Push Ups
6 Ankles to BarHip Swivel Stretch

1) Find Deadlift 1 Rep Max

2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
Pigeon Stretch

3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
Ultimate Shoulder Stretch

4) 5 Rounds of
5x KB 1 Arm Snatch 5/5
3x Broad Jumps
HUG Mobility

FRIDAY
WORK CAPACITY

Warm Up: 4 rounds of
8x Goblet Squats @ 16kg
4x 1 leg Dead Lifts @16kg 4/4
8x Push Ups
Hip Swivel Stretch

1) 10 Rounds for Time of:
8x DB Squats at 55lbs
8x Jingle Jangles (4 round trips)
4x Clapping Puh Ups
10x Sit Ups

2) 4 Rounds of
5x Kneeling SB Keg Lifts @ 60lbs 5/5
30x Sec Jane Fondas
50x Shoulder Hand Jobs

MONDAY
STRENGTH

Warm Up: 4 Rounds of
5 Push Ups
5 Elevated Push Ups
10 Sit Ups
10 Scorpions (5L/5R)
Ultimate Shoulder Stretch

1) Find 1 RM Bench Press

2) 6 rounds of
2x Bench Press @ 85% of 1 RM
Hip Swivel Stretch
2x Ride it Down Squat

3) 5 Rounds of
6x Front Squat - increase weight each round until 6 is hard but doable
10x Weighted Sit Ups @ 25 lbs
Instep Stretch

4) 5 Round of
10x KB Swings @ 32 kg
4x Jingle Jangles
10x Poor Mans Leg Curl (5L/5R)

TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds
Dumbbell Complex @ 25lbs
Instep Stretch

1) Max Rounds in 30 Minutes of
200m Run
5x "The Exercise" @ 75lbs
5 Burpees

2) 4 Rounds of
4x Kneeling Sandbag Keg Lift @ 60lbs (4L/4R)
30 Sec AB Bridge Complex

3) 2 Rounds of
20 sec Jane Fondas

WEDNESDAY
STAMINA/RECOVERY

60 Minute HIKE/RUCK/Stair Climb with 45 lbs pack -- Moderate Pace

MONDAY
STRENGTH

Warm Up: 4 Rounds of
Barbell Complex
6x Sit Ups
Instep Stretch

1) 8 Rounds of
3x Squat Clean
1/2 HUG Mobility

2) 5 Rounds of
Dead Lift - increase weight until 6 is ahrd but doable
3x Lunge Jumps (3L/3R)
10x Weighted Sit Ups @ 25lbs

3) 5 Rounds of
10x Bench Press
6x Pull Ups
3x Shoulder Sweep

TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds of
8x Walking Lunges (8L/8R)
8x KB Swings @ 16kg
8x Goblet Squat
8x Push Ups

12 Rounds of
12x KB Swings @ 24kg
12x Box Jumps
12x Ball Slams
12x Sit Ups (unloaded)

4 Rounds of
8x Ankels to Bar
8x Glute Ham Riase
30/30/30 Ab Bridge Complex

WEDNESDAY
STAMINA

45 Minutes - Run at Moderate Pace. Heart Rate @ 75% of Max Heart Rate (220 -age)

THURSDAY
WORK CAPACITY

Warn Up: 3 Rounds of
200m Run
10x Hang Squat Snatch
10x Overhead Squat at PVC pipe
5x Shoulder Dislocates

1) Perform the following every 1:30 for 30 Minutes of
5x The Exercise (Hang Squat Snatch + Overhead Squat ) @ 65lbs
1x Suicide Sprint One Suicide Sprint = Sprint 5 Yards and back, sprint 10 yards and back, sprint 15 yards and back

2) 5 Rounds of
6x Barbell Roll Outs (or ab wheel)
6x Back Extention with 25lbs
10x Plank Walk UP (10L/10R)
Instep Stretch
Frog Stretch

FRIDAY
STRENGTH

Warm Up: 4 Rounds of
8x BB RDLs
8x BB Hi Pulls
8x BB Hang Squat Cleans
8x BB Front Squats
8x Push Ups
Instep Stretch
** Unloaded barbell for warm Up

1) Find Front Squat 1 RM

2) 6 Rounds of
2x Front Squat @85% of 1 RM
Hip Swivel Stretch

3) 5 Rounds of
6x T-Bar Row Increase weight until 6 is hard but doable
6x Weighted DIps - increase weight until 6 is hard but doable
Ultimate Shoulder Stretch

4) 5 Rounds
10x KB Swings @ 32kg
immediately into....
6x Jingle Jangles
Pigeon Stretch

Tuesday
STRENGTH

Warm Up: 4 Rounds of
8x BB RDLs
8x BB Hi Pulls
8x BB Hang Squat Cleans
8x BB Front Squats
8x Push Ups
Instep Stretch
** Unloaded barbell for warm Up

1) 8 Rounds of
3x Dead Lift - Increase weight until 3 is ahrd but doable. As always keep good form. Once your form is comrimised, your round is done.
Foam Roller (low back and IT Bands)

2) 5 Rounds of
6x KB/DB Floor Press (6R/6L)
6x KB/DB 1 Arm Rows (6R/6L)
Prisoner Stretch
Frog Stretch

3) 5 Rounds of
6x Hang Power Snatch
3x Seated Box Jumps for Max Height
10x Weighted Sit Ups @ 25 lbs

Wednesday
STAMINA

60 Minute Ruck or Hike with 40# pack

Thursday
WORK CAPACITY

Warm Up: 3 Rounds of
200m Run
10x Goblet Squats
10x Push Ups
10x Jump Squats
Instep Stretch
Ultimate Shoulder Stretch

1) 10, 8, 6, 4, 2 Reps for time of
Barbell Front Squat @ 95lbs
Squat Jumps
Pull Ups
Dips

Rest 3 Minutes

2) One 60 yard Shuttle Sprint every 45 seconds for for 9 Minutes
One shuttle sprint = Sprint 5 Yards and back, sprint 10 yards and back, sprint 15 yards and back

Core Circuit:
4 Rounds of
10x Weighted Situps @ 45lbs
6x Hamstring Pulls
Ab Bridge Complex (30 sec side plank hold, 30 sec prone plank hold, 30 sec opposite side plank hold)

Friday
STRENGTH

Warm Up: 2 Rounds of
400m Run
4x Ankles to Bar
5x Walking Lunges (5L/5R) unloaded
10 Push Ups
HUG MOBILITY (both sides)

1) Find Push Jerk 1 Rep Max

2) 6 Rounds of
2x Push Jerks @ 85% of 1 RM
2x Hip Swivel Stretch

3) 5 Rounds of
5x Squat Cleans - increase weight until 5 is haed but doable
5x Barbell Roll Outs
Elevated Pigeon Stretch

4) 5 Rounds of
Dumbell Complex @ 25 lbs DBs

MONDAY
STRENGTH

Warm Up: 4 Rounds of
5x Pull Ups
10x Air Squats
10x Push Ups
200m Run

1) 8 Rounds of
3x Bench Press - Increase weight until 3 is hard but doable. Use the first 2-3 rounds as your warm up rounds.
5x Pull Ups
Instep Stretch

2) 5 Rounds of
5x Hang Squat Snatch - increase weight until 5 is hard but doable
3x Box Jumps for Max Height
Ultimate Shoulder Stretch

3) 5 Rounds of
10x Lateral Dumbbell Lunge (10L/10R) increase weight until 10 is hard but doable
2x Lunge Jumps (2L/2R)
60 Sec Ab Bridge Complex

TUESDAY
WORK CAPACITY

Warm Up: 2 Rounds of
KB Mobility Complex @ 12kg
Foam Roller

10 Rounds of
10x KB Swings @ 32kg
8x Goblet Squats @ 32kg
100m Run
Rest 1 minute

This circuit is not designed for overall time, but to go all out on each round. One minute is more than enough rest time to reload. For pacing and mindset, think of how a football player would go all out once the ball is snapped and then rest in between plays. You have ten plays. IF it seems easy, pick up the intensity.

4 Rounds of
10x Weighted Sit Ups @ 25lbs
10x Back Extensions
5x Kneeling Sandbag Keg Lift @ 60lbs (5L/5R)

WEDNESDAY
STAMINA

45 Min Run at Moderate intensity

THURSDAY
STRENGTH

Warm up: 4 Rounds of
Barbell Complex - increase weight each round
Instep Stretch

1) Find Squat Clean and Push Press 1 Rep Max

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

3) 5 Rounds of
5x Dead Lift - increase weight until 5 is hard but doable with good form immediately into...
5x Squat Jumps
Prisoner Stretch

4) 5 Rounds of
6x Strict Pull Ups
10x Dips
10x Push Ups
15x Sit Ups

FRIDAY
WORK CAPACITY

Warm Up: 4 Rounds of
10x Walking Lunges (10L/10R)
4x Scottie Bobs @25lb DBs
50x Rope Jumps
Pigeon Stretch

1) 10,9,8,7,6,5,4,3,2,1 Reps of
Burpees
Hang Power Cleans @ 95lbs
Box Jumps
Front Squats @ 95lbs
200m Run

Grind Pace -- Perform briskfully not frantically.

2) 4 Rounds of
6x Ankles to Bar
10x Russian Twists @ 25lbs (10L/10R)
60 Sec Ab Bridge Complex

We're keeping a similar format from the last two weeks. Monitor not only your progress, but your mental approach to each session. Feedback always welcome.

Monday

WORK CAPACITY

Warm Up: 4 Rounds of

Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats

Plus...

10x Push Ups

10 Sit Ups

Instep Stretch

1) Find Push Press 1 Rep Max

2) 6 Rounds of

2x Push Press @ 85% of 1 RM

2x Hip Swivel Stretch

2x Yand L Shoulder Mobility

3.) 8 Rounds of

DB Complex @ 25lbs...every 1 minute and 35 seconds

4.) 4 Rounds of

60 Sec Ab Bridge Complex

10x Back Extensions

10x KB Slasher to HALOS @ 16kg

Tuesday

Stamina

45 minute Ruck @ 45lbs. Pace is moderate...comfortable, but not easy

Wednesday

Strength/Work Capacity

Warm Up: 4 Rounds of

5x PVC Shoulder Dislocated

10x PVC RDL

10x PVC Hang Squat Clean

10x PVC Back Squat

3x Squat To Stand

Foam Roller- Low back

1) 8 Rounds of

3x Back Squat - Increase weight until 3 is hard but doable (increase your weight, but do not sacrifice your form, especially on back squat)

1/2 HUG Mobility

2x Shoulder Scarecrow

2) 6 rounds of

5x Bench Press - increase weight until 5 is hard but doable

Rope Climb or 5x Towel Pull UpsInstep Stretch

3) 5 rounds of

10x KB Swings @32kg
5 Jingle Jangle Sprints

15 Sit Ups

Thursday

Work Capacity

Warm Up: 4 Rounds of

200m Run

10 Walking Lunges (5L/5R)

5 Burpees

1) 2 Rounds of

800m Sprint

rest 45 sec

2) 4 Rounds of 400m Sprint every 1 Minute and 50 seconds

Rest 3 Minutes

3) 5 Rounds of 200m Sprint every 50 seconds

Rest 3 Minutes

4) 8 rounds of 100m Sprint every 40 seconds

5) 4 Rounds of

5x Ankles to Bar

8x Glute Ham Raises

1/2 HAM Mobility

Friday

STAMINA

Perform the following for 45 Minutes:

400m Run

6x Mr. Spectaculars @ 16kg

20x Step Ups (10L/10R)

6x Pull Ups

8x Ball Slams @ 30lbs

We're keeping a similar format from last week and some very familiar sessions. Monitor not only your progress, but your mental approach to each session. Feedback always welcome.

Monday
WORK CAPACITY

Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch

1) Find Front Squat 1 Rep Max

2) 6 Rounds of
2x Front Squat @ 85% of 1 RM
2x Hip Swivel Stretch
2x Y&L Shoulder Mobility

3.) 8 Rounds of
DB Complex @ 25lbs...every 1 minute and 45 seconds

4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg

Tuesday
Stamina

45 minute Ruck @ 45lbs. Pace is moderate...comfortable, but not easy

Wednesday
Strength/Work Capacity

Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back

1) 8 Rounds of
3x Squat Snatch - Increase weight until 3 is hard but doable
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of
5x Push Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch

3) 6 rounds for time of
10 Air Squats
5 Box Jumps5 Burpees
15 Sit Ups

Thursday
Work Capacity

Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees

1) 2 Rounds of
800m Sprint
rest 1 minute

2) 400m Sprint every 2 minutes for 8 minutes

Rest 3 Minutes

3) 200m Sprint every minute for 5 minutes

Rest 3 Minutes

4) 100m Sprint every 45 seconds for 6 minutes

5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility

Friday
STAMINA

Perform the following for 45 Minutes:

400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs

Monday
WORK CAPACITY

Warm Up: 4 Rounds of
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch

1) Find Bench Press 1 Rep Max

2) 6 Rounds of
2x Bench Press @ 85% of 1 RM
5x Inverted Rows
2x Y&L Shoulder Mobility

3.) 8 Rounds of
DB Complex @ 25lbs...every 2 minutes for 16 minutes

4.) 4 Rounds of
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg

Tuesday
Stamina

45 minute run. Pace is moderate...comfortable, but not easy

Wednesday
Strength/Work Capacity

Warm Up: 4 Rounds of
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat
3x Squat To Stand
Foam Roller- Low back

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

2) 6 rounds of
5x Dead Lift - increase weight until 5 is hard but doable
5x Squat Jumps
Instep Stretch

3) 5 rounds for time of
5 Pull Ups
10 Dips
5 Clapping Push Ups
15 Sit Ups

Thursday
Work Capacity

Warm Up: 4 Rounds of
200m Run
10 Walking Lunges (5L/5R)
5 Burpees

1) 2 Rounds of
800m Sprint
rest 1 minute

2) 400m Sprint every 2 minutes for 8 minutes

Rest 3 Minutes

3) 200m Sprint every minute for 5 minutes

Rest 3 Minutes

4) 100m Sprint every 45 seconds for 6 minutes

5) 4 Rounds of
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility

Friday
STAMINA

Perform the following for 50 Minutes:

400m Run
Barbell Complex @ 95lbs
20 Step Ups (10L/10R)
10 Weighted Sit ups @ 45lbs