STRENGTH

Warm Up: 4 Rounds of 

Barbell Complex

6 Sit Ups

2 Hip Swivels

1) 8 Rounds of 
3 Barbell Thrusters - Increase weight until 3 is hard but doable

Instep Stretch

2) 5 Rounds of 
5 Dead Lift - Increase weight until 5 is hard but doable...Keep Good FORM!

15 Glute Leg Lifts (15/15)

10 Weighted Sit ups @ 45lbs

3) 5 Rounds of 

10 Bench Press - increase weight each round

4 Clapping Push Ups

1 Rope Climb

10 Seated Russian Twists @ 25lbs (10/10)

WORK CAPACITY

Warm Up: 4 Rounds of
20 Jumping Jacks
5 1 Leg Dead Lift @ 20kg (5/5)
3 1 Arm Snatch @ 20kg (3/3)
Instep Stretch

1) 12 Rounds for time of
8 KB Swings @ 20kg
8 Goblet Squats @ 20kg
6 STRICT Push Ups (chest to ground and full extension up...if you do shitty ones, it'll be too easy)
3 Air Squats immediately followed by...
3 Jump Squats immediately followed by ...
3 Burpees

2) 3 Rounds of
30 Fast-paced Step Ups (15/15) holding 25lb DBs
12 Dip Ext Leg Raises
10 Ball Slams
8 Slasher to Halos (4/4)
2x Toe Touch Complex

The circuit for time is pretty intense if you push yourself.  I did not take a break and was able to push through the squats, jump squats, and burpees without too much of a pause, even though I wanted to take a break.  As I mentioned, there is a HUGE difference in the way athlete's do "regular" push up and making them do "strict" Push Ups. When I add push ups to my programming, our athlete's were trying to make them harder by elevating their feet, adding a weight vest, etc..., but after we started enforcing full range of motion Push Ups, they weren't so eager to make them harder.  I'm positive they will adapt and in a few weeks be progressing them, but as with our foundational lifts, we establish proper range of motion before we progress the external resistance.  The last circuit is a grind and hammers the core.  We added the Toe Touch Complex from Mountain Athlete to work on our flexibility in a different way.  For our firefighters, if you have access to a ladder in the hose tower, substitute the step ups for one hose tower climb or stair climb.

As always, I appreciate your comments, pics, and feedback.

Dave - dmh@drivenstrong.com

STAMINA

For 60 Minutes:

40 Jumping Jacks
20 Squats
10 Push Ups
800m Run

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: 4 rounds of
Barbell Complex (increase weight each round)
Hip Swivel

1) Find Approx Push Press 1 Rep max

2) 6 rounds of
2x Push Press @ 85% of 1 RM
1x Rope Climb or 5 Pull Ups
5x Shoulder Dislocates

3) 5 Rounds of
5x KB Snatches (5/5) increase weight each round
5x Box Jumps
10 Seated Russian Twists (10/10)

4) 5 Rounds of
10 DB Front Squat increase weight each round
10 DB RDLs
10 Poor Man's Leg Curl (10/10)
1/2 HAM

WORK CAPACITY

Warm Up:

5 minutes foam roller

2 rounds of:

12 BB RDLs

12 BB High Pulls

12 Push Press

12 Good Mornings

12 Situps

1) With a running clock perform the following every two minutes for 20 minutes

10 KB Snatch (5L/5R)

 2 KB Turkish Get Ups (1L/1R)

 6 1 Arm KB Sit Ups (3L/3R)

2) 4 rounds of 

30 sec 3 way plank holds (side, middle, side)

10 Russian Twists w/ 25 lbs (10/10)

Hug Mobility

STRENGTH

Warm Up: 3 Rounds
Barbell Complex
6 Sit Ups
1/2 HUG Mobility

1) Find Front Squat Approx 1 RM

2) 6 rounds of
2 Front Squat @ 85% of 1 RM
2 Hip Swivel Mobility

3) 5 Rounds of
6 Weighted Pull Ups (add weight if possible)
4 Scottie Bobs (increase weight each round)
2 Y&L Mobility

4) 5 Rounds of
10 SB Cleans over the shoulder (5/5)
5 Burpees
6 SB Get Ups @ 80lbs
10 Dip Ext Straight Leg Raises

WORK CAPACITY

Warm Up:

3 rounds of

5 Burpees

10 Squats

10 Push Ups

10 Sit ups

4 Pull Ups

1) For Time:

14,13,12,11,10....1 reps of

Medicine Ball (MB) Squats

MB Slams

MB 1-arm Push Ups (alternating)(see picture below)

MB Sit Ups

2 Pull ups (only two each round...does not change)

  

STRENGTH

Warm Up:
3 Rounds of
Barbell Complex
6 Sit Ups
Prisoners Stretch

1) 8 Rounds of
3 Overhead Squats - Increase weight each round until 3 is hard but doable
1 Hip Swivel each side

2) 5 Rounds of
6 Front Squat - Increase weight until 6 is hard but doable
6 Box Jumps
4 KB Slashers (4/4)
In Step Stretch

3) 5 Rounds of
10 DB/KB Floor Press - Increase weight until 10 is hard but doable
10 1 Arm Rows (10/10)
10 Back Ext Sit Ups

Work Capacity
Warm Up: 3 rounds
Mobility Complex

1) Perform the following every minute for 10 minutes:
6 Burpees
3 Lunge Jumps (3/3)
3 Clapping Push Ups
8 Kneeling DB Curl and Press 25lbs

rest 3 min...

2) Max rounds in 10 minutes of
3 Hang Power Cleans @ 95lbs
3 Front Squats @ 95lbs
3 Back Squats @ 95lbs
12 Toe Touches (feet in the air, doing a crunch reaching for your toes)

3) 4 Rounds of
20sec 3-way plank holds (one minute running clock 20 sec each direction side, middle, other side)
10 Superman Extensions
8 1-arm KB Sit ups w/ 20kg (8/8)

STAMINA --Don't pass these training sessions by!!

50 Min Stair Climb or Ruck march with 40 lbs on back
Pace: Moderate, conversational

** This is not a max rounds effort.  Keep a steady pace.

Again, we use this type of workout to separate various timed intense sessions (prevent mental and physical burn out) and for active rest after a strength session.

As always our Stamina Goals are

1) Recovery

2) Active Rest from intense and demanding training

3) Metabolism Boost

4) Fat-Burning Work

5) Long Slow Distance Training for those tendons, ligaments, and stabilizing muscle that are hard to hit in a gym environment.