STRENGTH BLOCK 

week 2

We are in the 2nd week of our 4 week strength emphasis block. For the first two strength sessions, we hopefully found a good basis for the loading we'll use throughout this block.  Again, this strength block will be comprised of 3 total body strength sessions a week filled in with maintenance of our work capacity and stamina.  The strength sessions will be exactly the same in order to track our progress and really hammer the lifts we perform. The format is similar to Military Athlete's Big 24, which we are performing on the other side of the house with those athletes.

Monday

Strength Session #4

(use same loading as session #3)

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Barbell Bicep Curl

10x GHD Sit Ups

Use the same loading as Strength Session #3.  We will increase that weight come Friday, so be patient and don't go up too fast because you will not be able to sustain that progression.  We are gradually progressing these lifts, so don't get greedy....it's easy to do.

Tuesday

Work Capacity

Warm Up: 4 Rounds of

200m Run

10 Air Squats

5 Push Ups

In Step Stretch

1) Max Rounds in 30 min of:

400m Run

10x Step Ups (10L/10R)

8x Kneeling Ball Slams

3) 6 Rounds of

3x Squat to Stand

5x Fire Hydrants (5 each way, each side, so a total of 20)

60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)

Wednesday

Strength Session #5

Warm Up: 2 Rounds of

Barbell Complex @ 75lbs

3x Dips

Instep Stretch

6 Rounds of

4x Plyo Depth Push Ups

4x Pull Ups (weighted)

1/2 HUG Mobility

8 Rounds of

3x Squat Clean

Foam Roller or Hip Swivel Stretch

6 Rounds of

3x T Bar Rows

5x Dips (weighted)

Pigeon Stretch

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   

Here's an example of the weights used in Strength Session #2 for Squat Snatch:

Squat Snatch 1. 135lbs 2. 135lbs 3. 155lbs 4. 165lbs 5. 185lbs 6. 205lbs 7. 225lbs 8. 235lbs

For the loading for Strength Session #5 for Squat Cleans and T Bar rows, take 10lbs off the last round ( from above example: 235lbs-10 =225lbs) and use that for round 4,5,6,7,8 for this session.  Each sessions will build on the next, so make sure you keep track.  Use the same principals for T-Bar rows.  The progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact.  Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) a little each session.

Thursday

45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #6

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

1/2 HUG Mobility

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Barbell Bicep Curl 

10x GHD Sit Ups

   

Here's an example of the weights used in Strength Session #1 for Squat Snatch:

Squat Snatch 1. 65lbs 2. 95lbs 3. 115lbs 4. 115lbs 5. 125lbs 6. 130lbs 7. 135lbs 8. 135lbs

For the loading for Strength Session #6, increase the weight you used for rounds 4,5,6,7,8 by 5lbs from sessions 3 and 4.  In the example above, we used 135lbs - 10lbs = 125lbs for our Squat Snatch loading for rounds 4,5,6,7,8 in session 3 and 4. For Strength Session 6 we will add 5 lbs to our 125lb loading.  This means we will use 130lbs for rounds 4,5,6,7,8 in this session for our example.  

STRENGTH BLOCK

We are starting our 4 week strength emphasis block. After having a shortened week in the gym, you should be chomping at the bit to get back into it and hit it hard.  This strength block will be comprised of 3 total body strength sessions a week filled in with maintenance of our work capacity and stamina.  The strength sessions will be exactly the same in order to track our progress and really hammer the lifts we perform. The format is similar to Military Athlete's Big 24, which we are performing on the other side of the house with those athletes.

Monday
Strength Session #1
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch

8 Rounds of
3x Snatch Squat
2x Floor Angels 2/2

8 Rounds of
3x Front Squat
Instep Stretch

8 Rounds of
3x Bench Press
5x Barbell Bicep Curl
10x GHD Sit Ups


This first session is to gauge your starting weights for the rest of the sessions.  For each exercise, continue to slowly increase weight each round until you find a "hard but doable" weight for the exercise...this should come in the 7th to 8th round.  You are not finding your 3 Rep Max, but finding a weight that is tough but doable with good form.  Do not go up to fast, this will start you off on a bad foot for the next session.  At the end of the sessions, you should feel that maybe...just maybe you should have gone a little heavier. Record the finishing loads for each exercise.


Tuesday
Work Capacity

Warm Up: 4 Rounds of
200m Run
10 Air Squats
5 Push Ups
In Step Stretch

1) Max Rounds in 10 min of:
200m RUn
6x Box Jumps
6x Weighted Sit Up @ 25lbs

Rest 3 min

2) 6 Rounds of
8x Goblet Squats at 45lbs
4x Burpees
8x Inverted Rows

3) 6 Rounds of
10x Russian Twist and Lunge 5L/5R
5x Ankles to bar
3x Squat to Stand
3x Shoulder Sweep


Wednesday
Strength Session #2

Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
3x Dips
Instep Stretch

6 Rounds of
4x Plyo Depth Push Ups
4x Pull Ups (weighted)
1/2 HUG Mobility

8 Rounds of
3x Squat Clean
Foam Roller or Hip Swivel Stretch

6 Rounds of
3x T Bar Rows
5x Dips (weighted)
Pigeon Stretch

Again for the first week of the strength block, we are gauging your starting weights for the rest of the sessions.  For each exercise, continue to slowly increase weight each round until you find a "hard but doable" weight for the exercise...this should come in the 7th to 8th round or 6th if you only have 6 rounds like the 1st and 3rd circuits today.  You are not finding your 3 Rep Max, but finding a weight that is tough but doable with good form.  Do not go up to fast, this will start you off on a bad foot for the next session.  At the end of the sessions, you should feel that maybe...just maybe you should have gone a little heavier. Record the finishing loads for each exercise. For this session you will not only do this for the first exercise in the circuit, but with the weighted dips and pull ups as well.

Thursday
Stamina
45 Minutes Run or 60 minutes ruck, stair climb or hike

Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts.  Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.

Friday

Strength Session #3

Warm Up: 4 rounds of

**use 45lb bar for all warm up exercises

8x Snatch Grip RDL's

8x Snatch Grip High Pulls

3x Squat Snatch

3x Overhead Squats

8x Push Ups

Hip Swivel Stretch

8 Rounds of

3x Snatch Squat

2x Floor Angels 2/2

8 Rounds of

3x Front Squat

Instep Stretch

8 Rounds of

3x Bench Press

5x Barbell Bicep Curl 

10x GHD Sit Ups

The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds.   

Here's an example of the weights used in Strength Session #1 for Squat Snatch:

Squat Snatch 1. 65lbs 2. 95lbs 3. 115lbs 4. 115lbs 5. 125lbs 6. 130lbs 7. 135lbs 8. 135lbs

For the loading for Strength Session #2, take 10lbs of the last round ( from above example: 135lbs-10 =125lbs) and use that for round 4,5,6,7,8 for this session.  Each sessions will build on the next, so make sure you keep track.  Use the same principals for Front Squat and Bench Press.  We have had success with this progression using the Military Athlete's BIG 24 and now we are using different foundational exercises to elicit the same strength gains with less technical lifts.

We will be going into our Strength Emphasis Block next week, so this week we will only be doing sessions on Tuesday, Wednesday, and Friday.   Take advantage of the few extra days off in preparation for the our Strength building block.

TUESDAY
WORK CAPACITY

1. 1000 Step ups with 25 lbs for time

2. 4 Rounds of
6x Ankles to Bar
10x Back Extensions
6x SB Half Moons 6/6
10x plank walk ups (10/10)

The toughest part of this session is keeping track of your steps.  Use pennies, chalk, a pedometer...anything that will keep you on track.  At our Gym, we use a 17in high bench for our step ups, but you can get creative with hose rolls, benches or even bumper plates stacked on top of each other.

WEDNESDAY
STAMINA
Perform the following for 45 minutes at a grind pace:
8x Back Squat @ 95lbs
8x Ball Slams
8x Box Jumps
4x Pull Ups
4x DB Burpees w/ 25 lbs (push up on dbs, stand up and clean dbs, push press dbs, and repeat)
8x Weighted Sit ups w/ 25lbs

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