W14D2
Warm Up: 12EMOM 20x Air Squat
Main:
Deadlift 5/5/3/3
Bulgarian Split Squat 4x10
Superset:
RDL + Seated Box Jump 4x10+10
Conditioning:
40min Easy Run
W14D1
Warm Up: Narrow Bench Press 5x20
Main:
Bench 5/5/3/3
Z Press 4x10
DB Front Raise 4x10
Incline Push Up 4x30
Conditioning:
800m Run into 4x 6min Tempo + 3min Easy
Post:
3x50 Unassisted Sit Up
Military Prep W13D5
METCON 1: 21-18-15 … 3-1 Heavy Wall Ball + C2B + Burpee Over WB
METCON 2: E3OM for 15min 20cal Row + 10x GHDSU
METCON 3: 24AMRAP - 20x Slam Ball + 20 SA alt. DB Snatch #40 + 20cal AAB
W13D4
Ruck: -#50 8-Miles 13:30-14:00/mile
W13D3
Long run day.
Warm Up 1-mile easy into 5x 1200m Easy + 400m Tempo
The 400s should be slightly faster than your 10k or RPFT pace, and enough to make a long run less boring.
W13D2
Warm Up: 50-40-30-20-10 Air Squat + Sit Up
Main:
Front Squat 4x5
Step Up 4x10
Superset:
RDL 4x10
Seated Box Jump 4x5
Conditioning:
10x 400m Run Interval :90 Rest
W12D5
Warm Up: 5min Row
METCON 1: 14EMOM 1) 6x Burpee 2) 12x Wall Ball
METCON 2: 14AMRAP - 50ft Sled Push @ Body Weight + 1x Rope Climb
METCON 3: 6x 500m Row Hard + 3min Rest interval. During the rest interval between minutes 1-2, max effort push ups
W12D4
Warm Up: 12AMRAP 8x Push Up + 8x Box Jump + 8x AAB
Main:
Circuit Training
4 Rounds - Max Effort in 2min for each
Air Squats
Sit Ups
Pull Ups
Jumping Lunges
Conditioning: 800m Run into 8x 1min Tempo at ACFT Pace + 1min at 8min/mile
Post: Crunches 4x40
W12D3
Warm Up: 20min Row
Main: 45min Run (easy to moderate)
W12D2
Warm Up: 4 Rounds 50x Single Under + 10x Medicine Ball Thrusters + 10x TTB
Main:
Leg Press 4x5
Leg Press 4x10-12
Box Step Up 4x10/leg
Good Mornings 4x10
Conditioning:
1-mile warmup run into 4x 4min Tempo + 1min Recovery
Post:
150x Crunches
W12D1
Warm Up: 30-20-10 SA DB Snatch/ea arm + Box Jump + Cal Row
Main:
Push Up 10x 20
Narrow Grip Bench 5x5
Strict Press 4x8
Tricep Ext. 4x10-12
Unassisted Sit Up 150 Total (fewest sets possible)
Conditioning:
5x800m Run Repeat (2:00 rest)
W11D5
Warm Up: 800m Run into 5x2min Hard + 1min Tempo
METCON1: 12AMRAP - 10x Burpee Box Jump + 10x Push Press #95
METCON 2: 20 EMOM - 2x Heavy DL [as my good buddy DJ calls this one - “Texas Cardio”]
METCON 3: Max Effort 2x 500m Row
W11D4
Today’s uniform is OCPs.
Warm Up: 4 Rounds - 40x Air Squat + 30x Sit Up + 20x Push Up + 10m Bear Crawl and 400m Run
Main:
Deadlift 4x5
Superset 1: Zercher Squat + Box Jump 4x10+6
Superset 2: Walking Lunge + TTB 4x10/leg + 15
Conditioning:
24AMRAP - 250m Row + 8x Power Clean + 250m Row + 16x Slam Ball + 250m Row + 24x DB Thruster
W11D3
60min Trail Run
Post Run:
5min Total Plank
W11D2
Warm Up: 15AMRAP - 10cal Row + 10x Sandbag Ground to Shoulder + 10x Burpee
Main:
Front Squat 4x5
HexBar DL 4x10
Leg Curl 4x10
Conditioning:
21-18-15-12 … 3
Thruster + Ski Erg
Post:
2-Mile Easy Run
W12D1
Warm Up: 1-mile tempo run
Main:
Shoulder Width Bench 4x5
Incline Bench 4x10
Push Press 4x10-12
Dips 4x10-12
Conditioning:
10x 400m Run, 1min Rest
Post Run:
150 Total Unassisted Sit Ups (fewest sets as possible)
W11D5
METCON 1: 6x 250m Row + :30 Rest (row must be faster than 2:00/500m)
METCON 2: 2 RFT : Chipper 200x Push Up + 50x Pull Up + 1.5 Mile Run
METCON 3: 2x 30cal AAB all out
W11D4
Warm Up: 15AMRAP - 15cal Row + 10x C2B Pull Up + 5x Heavy Push Press
Main:
Strict DB Press 4x5
Hanging Power Clean 4x10
Shrug 4x10
Lateral Raise 4x10
Conditioning:
1-mile warmup, into 5x 4:30 Hard + 1:30 recovery run
W11D3
2-Hour Bike (85-90rpm)
W11D2
Warm Up: 2x 500m Row
Main:
Front Squat 4x5
High Box Seated Squat 4x10
RDL + Box Jump 4x10+10
Hamstring Curl 4x10
Conditioning:
35min at Conversational Pace