W7D1
Warm Up: 3x 200m Run + 5x Pull Up + 10x Box Jump
Main:
Incline Bench 4x5
Flat Bench 4x10
Dips 4x10-12
Tricep Extension 4x15
Conditioning:
METCON 1: 20-1 Push Up + Unassisted Sit Up
METCON 2:
8x400m Run Repeat, :60 rest
W6D4
Long run day. Shoot for 70minutes of jogging at a conversational pace. (Hopefully you live somewhere scenic)
W6D3
Warm Up: 2-Mile Easy Run
METCON 1: 4RFT - 15x Strict Pull Up + 10x Heavy Sandbag Clean + 500m Row
METCON 2: 10x 1min Hard / 1min Rest Ski Erg
METCON 3: 14AMRAP - 10x Burpee Box Jump + 10x Wall Ball + 10x Handstand Push Up
Post: 150x Unassisted Sit Up
W6D2
Warm Up: 12EMOM 15x Air Squat
Main:
HexBar DL 4x10 (not too heavy or taxing)
Front Squat 4x5
Single Leg Box Jump 4x8-10
Dumbbell Lunge 4x10/leg
Suitcase Carry 3x20m
Conditioning:
3x 1-mile repeat AAB
Then …
10x 10m Broad Jump + 90m Sprint
Post:
4x 1:00-1:30 Leg Raise
W6D1
Warm Up: 1-Mile Run
Main:
Push Ups 5x30
Dips 4x10-15
Push Press 4x8-10
Tricep Extensions 3xMax
Conditioning:
30x :50 50-55rpm + :10 Sprint (75rpm+)
W5D5
Warm Up: 500m Row + 100x Push Ups
Main:
Decline Bench 5x5 w/2second descent
Narrow Grip Bench 3x12
Parallette Push Up 5x20
Conditioning:
4x3AMRAP + :60 rest
5-10-5 Sprint + 10x Burpee Box Jump + 10x Slam Ball
W5D4
8-Mile Ruck #40
W5D3
Long and Slow 8-Mile Run (try not to walk if you get tired)
W5D2
Warm Up: 21-15-9 Row + Push Up
Main:
Bulgarian Split Squat 4x20 (body weight)
Leg Press 4x5-6
Hamstring Curl 3x10-12
GHDSU 4x20
Conditioning:
1-mile warm up run into 15x 1:30 Tempo + :30 Recovery pace
Post:
6” Leg Raise 4x:45-1:15
W5D1
Warm Up: 5x20 Narrow Push Up (tempo)
Main:
Bench 5x5
Incline Narrow Bench 4x12-15
DB Front Raise 4x12
Conditioning:
30EMOM AAB - 1) 55-60 RPM 2) 64+ RPM
Post:
Plank 4x Max
W4D5
Warm Up: 1-Mile Easy Run
Main:
Incline Bench 5/5/3/3/1
Flat Bench Narrow Grip 4x10 (2-3sec descending)
Push Ups: EMOM complete 15 for 15min
Conditioning:
6RFT 400m Run + 20x Box Jumps (full extension on the box)
W4D4
Uniform Run
In uniform, boots, and optional plate carrier complete 3-mile run. Following the run, find a small obstacle course and run through it a couple times. Focus on obstacles should be upper body and grip strength - think ropes, monkey bars, cargo net, etc … (Don’t attempt the tower without a buddy, nets, and medical on standby)
W4D3
Warm Up: EMOM12 - 12x Banded Pull Down (light)
Main:
Pull Up 4x8-10
Chin Up 4x8-10
Upright Row 4x8-10
Superset:
Cable Face Pull + Hammer Curl 3x8
Shrug + Isolation Curl 3x8
Conditioning:
50min Run
W4D2
Warm Up: 4 Rounds - 500m Row + 20x Wall Ball
Main:
Back Squat 5/5/3/3/1/1
Back Squat Tempo 4x8 (2sec descending, explosive up)
Superset:
RDL + Box Jump (36” +) 4x 8 + 5
TTB + Single Leg Box Jump 4x 15 + 10 (Alt.)
Conditioning: 4-Mile Easy Run
W4D1
Warm Up: 8 Rounds - 200m Run + 30x Lateral Jump over Bar
Main:
Wide Grip Pull Up 6x 6-8
Barbell Bentover Row 4x10
Chin Up 40 Total
Conditioning:
10x 400m Run + 100m Walk
Post Run: 3:00 6” Leg Raise (total time)
W3D5
Warm Up: 4x 200 Single Under (regular jump rope) + 20x KBS
Conditioning:
30AMRAP - 400m Run + 10x Heavy Sandbag Clean + 8x Burpee Box Jump Over + 6x Pull Up + 4x Sandbag Push Press
Conditioning 2:
6x 500m Row, 1:00 Rest between sets + 25 Push Up
W3D4
Ruck: 4-Mile Ruck #45 (13:30-14:00/mile)
W3D3
Warm Up: 8 Rounds :40 Double Under + :20 Rest
Main:
GM 4x15-20 (lightweight)
Wide Grip Pull Up 6x8
Cable row 4x10
Rear Delt Fly 3x8
Conditioning:
30AMRAP - 30cal AAB + 1x 15ft Rope Climb + 10x Power Clean #155
W3D2
Warm Up: 500m Row
Main:
Back Squat 4x10
HexBar DL 4x8
Superset:
Broad Jump + 40m Sprint 4x 10m + 40m
Walking Lunge + Plank 3x 16/Alt + 1:00
Conditioning:
4-Mile Run
W3D1
Warm Up: 21-15-9 Double Under + KBS + 200m Run
Main:
Seated Press 4x10
Upright Row 4x10
Superset:
Push Press + Kneeling Slam Ball 3x10+15-20
Push Up + Hammer Curl 3x30+10-12
Conditioning:
Every 2min x 10rnds 1:30 Run + 2x Heavy DL