W2D5

Warm Up: 3RFT - 500m Row (moderate/tempo) + 16x Alt. single arm DB snatch #30 + 10x Box Jump

Main:

Strict Pull Up 4x Max

Superset:

Narrow Grip Chin Up + GHDSU 4x6 + 15-20

Push Up + Leg Raise 4x 30 + 40

Muscle Snatch + Wall Ball 4x 8 + 20

Conditioning:

4-Mile Run, during the run (at your choosing) complete 10x :30 Hard + :30 Moderate. This will be very uncomfortable as you’re switching from a hard run to what your brain thinks is a rest, but it’s a slightly slower, difficult pace. We recommend building this one in with about 2-mile left to go.

W2D4

4-Mile Ruck #35 (13-:30-14/mi)

Post Ruck METCON: 20min Run, E2OM 5x Pull Up

W2D3

Warm Up: 11AMRAP 250m Row + 10x Slam Ball

Main:

Pull Ups 4x8-10

DB Row 3x12-15

GHDSU 4x15-20

Bicep Curl 4x10

Hammer Curl 4x10

Conditioning:

45min Run (easy)

W2D2

Warm Up: 21-15-9-15-21 Jumping Lunges + Push Up + 100m Run

Main:

Back Squat 4x 10 (2sec negative down, explosive push up)

Back Squat 5/5/3/3/1

Bench 3x15-20

Dips 3x20+

Conditioning:

20AMRAP 50x DU + 30xWB

W2D1

Warm Up: 1-Mile Tempo Run

Strict Press 4x10

Hang Muscle Snatch 4x10

Wide Grip Pull Up 5x5

Hangin Knee Raise + Pause at Top 4x20

Conditioning: 20AMRAP 400m Run + 15x GHDSU + 8x C2B Pull Up

W1D5

Warm Up: 10x 80 Single Under + 20x Double Under

Main:

Bentover Row 6x15

Superset:

A) 4x 8 Chin Up + 15-20 Tricep Ext.

B) 4x 20 Narrow Push Up + 8x Upright Row

C) 6 Rounds 15x Heavy KB Swing + 10-15 Hammer Curl

Conditioning: 3.5 Mile Run (moderate pace)

W1D4

Ruck - 6miles #45 at 14:30/mi. The intent is to hold this pace, and even if you can knock out a much faster pace, the goal with this ruck is fast, walking, trudging, shuffling, but not running - so stick to the pace.

W1D3

Warm Up: 1-Mile Tempo Run

Main:

Incline Bench 5x5

Incline Bench 5x8

Dips 4x10

Tricep Ext. 4x10

METCON:

120 Total Cal AAB - after every minute of biking, complete 10x Push Press #95 until you reach 120cal

W1D2

Warm Up: 20-1 DB Thrusters #20 + 40x Single Under

Main:

Backsquat 4x3

Sandbag Clean and Jerk 4x10

Superset: Bulgarian Split Squat 3x8-10 + RDL 3x8-10

Conditioning: 4-Mile run

W1D1

Warm Up: 10x 30 DU

Strength:

Strict Press 4x10

Hang Muscle Snatch 4x10

Wide Grip Pull Up 5x5

Hangin Knee Raise + Pause at Top 4x20

Conditioning:

40-30-20-10 AAB Cal + Slam Ball

1-Mile Easy Run

W16D5

Last day of our run program. It’s been a fun 16-weeks of building that run base, next week we start our traditional military prep programming and we’ll be back in the gym.

Long slow run - 80min Conversational Pace

W16D4

Warm Up: 3 Rounds - 40x DB Thruster #20 + 40x Leg Raise + 40m Bear Crawl

Main: 1,000m run, 200m Recovery, 900m Run, 200m Recovery, 800 … 200 … 700 … 200 (run hard on the descending sets and recover on the 200m between).

W16D2

Main: 5-Mile for Time

Post: 100 Total Push Ups and 200 Total Sit Ups

W16D1

Last week of our run program and this week is a test week. Today, starts off with a 2-mile run for time.

Warm Up: 5-10min Jog

Main: 2-Mile Run for Time

Post: 20-1 Descending Push Ups + Sit ups for time

W15D5

Warm Up: 5min Easy Run

Main: 4-mile run (average pace, don’t go out trying to break any land speed records, and don’t do this at the Wednesday long, slow run pace, either)

Post: 5x20 Kneeling slam ball

W15D4

Warm Up: 8min Run, on the minute, complete :15 pickup to tempo

Main: 2-Mile Easy Run into 3x 2:30 at APFT pace (Hard) + 1:30 at RPFT pace

Post: 5x 30 Leg Raise

W15D3

Long Slow Run

W15D2

Warm Up: 2min Total Plank + 6x 20ft Bear Crawl + 50m Jog/Sprint Build

Main: 3-Mile Tempo

Post: 6x 30 Straight Leg Unassisted Sit-up

W15D1

Main: 5min Easy Run

Main: 2x1-Mile All Out

Post: 10x 100m Sprint

W14D5

Warm Up: 50-50-50 Air Squats + Burpees + 4ct Jumping Jacks (Side Straddle Hop)

Main: 25min Tempo + 15min Easy Cooldown