W5D3
Warm Up: 10AMRAP 10cal SkiErg + 15x Push Up
Main:
Decline Bench 3x10
Dumbbell Shoulder Press 3x10
Upright Row 3x10-15
Skull Crushers Up 4x12-15
Conditioning:
4-Mile Tempo Run (85-90%)
W5D2
Warm Up: 12AMRAP - 10cal Row + 10x Box Jump + 10x DB Thruster #30
Main:
Bentover Row 4x10
Hang Power Clean 4x10
Bicep Curl 3x10
Rear Delt Fly 3x10
Conditioning:
15 Rounds: 1:30 Tempo AAB + :30 Rest
W5D1
Warm Up: 12AMRAP - 20x Wall Ball + 40x Double Under
Main:
Front Squat 3x10
Bulgarian Split Squat 3x10
GM 3x10
Incline Bench 3x10
Ring Dips 3x15
Conditioning:
6x 800m Repeats, on 4:00
W4D5
Warm Up: 3 Rounds - 15m Walking Lunge + 10x Hanging Knee Raise + 15cal Row
Main:
Cable Machine Pull Up 3x10
Shrugs 3x10
Single Arm DB Press 3x10
Push Up 3x25
Conditioning:
3RFT - 10 Power Clean #115-135 + 20 cal AAB + 10 HSPU
2-Mile Easy run
W4D4
Ruck: 6-Miles #40 Dry
Goal for the pace should be 14:30-15:00. It’s great to shuffle anywhere quicker than 12:00/mile but unnecessary. Be able to move great distances at the Army standard and we assure you, you’ll be fine.
W4D3
Warm Up: 20 - 19 - 18 … 3 - 2 - 1 Push Up and Sit Up
Main:
Decline Bench 3x10
Dumbbell Shoulder Press 3x10
Upright Row 3x10-15
Skull Crushers Up 4x12-15
Conditioning:
5-Mile Easy Run
W4D2
Warm Up: 10AMRAP - 20x Air Squat + 10m Bear Crawl + 1x Rope Climb + 10m Bear Crawl
Main:
Bentover Row 4x10
Hang Power Clean 4x10
Bicep Curl 3x10
Rear Delt Fly 3x10
Conditioning:
8RFT - 30cal Row + 6x Heavy Sandbag Clean + 15x TTB
W4D1
Warm Up: 1-Mile Easy Run
Main:
Front Squat 3x10
Bulgarian Split Squat 3x10
GM 3x10
Incline Bench 3x10
Ring Dips 3x15
Conditioning:
12x400m Repeats, on 2:30
W3D5
Warm Up: 12AMRAP - 30x Double Under + 10x Wall Ball
Main:
Incline Bench 3x10
Dips 3x10
Tricep Ext. 3x10
Front Raise 3x10
Conditioning:
5 Rounds for Time - 10x Front Squat #155-185 + 20cal Ski Erg + 300m Shuttle Run (25m)
W3D4
Warm Up: 800m Run easy
Main:
3x1-Mile Hard, 5:00 rest between sets
Post:
10x 100m Strider
W3D3
Warm Up: 100x Burpees
Main:
Bench 3x10
Cable Fly 3x10
Dips 3x10-15
Narrow Push Up 4x25-30
Conditioning:
400m Walking Lunge + 800m Run … 200m Walking Lunge + 1-mile run … 100m Walking Lunge + 2-mile Run
W3D2
Warm Up: 40-30-20 Wall Ball Clean + Push Up
Main:
Pull Up 4x10
Hang Power Snatch 4x10
Cable Row 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile Run
W3D1
Warm Up: 12AMRAP 10x High Box Jump + 20cal Row
Main:
Back Squat 3x10
Single Leg Box Jump 3x10
RDL 3x10
Bench 3x10
Push Up 3x50
Conditioning:
4min Warmup Run into 4:30 Hard + 2:30 Easy
W2D5
Warm Up: 10AMRAP - 75x DU + 10x DB Thruster #25
Main:
Incline Bench 3x10
Dips 3x10
Tricep Ext. 3x10
Front Raise 3x10
Conditioning:
5min Warmup Run into 3 Mile Tempo run
W2D4
Warm Up: 20-18-16-14-…4-2 Wall Ball + Ski Erg Cal
Main:
HexBar DL 3x10
Box Step Up 3x10/leg
Good Morning 3x10
Wide Grip Pull Up 3xMax
Cable Row 3x10
Conditioning:
24AMRAP - 10x TTB + 10x Power Clean #115-155 + 200m Run
W2D3
Warm Up: 3x :45 Versa Climber + :15 rest
Main:
Cable Fly 3x10
Dips 3x10-15
Narrow Push Up 4x25-30
Conditioning:
4-Mile Run
W1D5
Warm Up: 21-15-9 Push Up + DB Thruster #20 + 500m Row
Main:
Incline Bench 3x10
Dips 3x10
Tricep Ext. 3x10
Front Raise 3x10
Conditioning:
800m Run into 20x 1min Hard + 1min Rest
W1D3
Warm Up: 3 Rounds - 12x Alt/SA DB Snatch #45 + 50ft DB Walking Lunge + + 40 Push Ups
Main:
Narrow Bench 3x10
Dips 3x10
Push Press 3x10
Lateral Cable Raise 3x10
Conditioning:
2 Rounds: 2-Mile Run Tempo Run + 10x :30 Max Air Squat + :30 Rest
W1D2
Warm Up: 5 RFT 20cal AAB + 10x Alt SL Box Jumps + 10x C2B Pull Up
Main:
KB Row 3x10
Hang Power Clean 3x10
Straight Arm Pull Down 3x10
Scap Pull Up 3x15-20
Conditioning:
24AMRAP - 10x DL 185-225 + 10x Bar Facing Burpee + 50x DU
W1D1
This program has a heavier emphasis on developing leg strength and a 2-mile run performance + basic tests you’ll see.
Warm Up: 50-40-30-20-10 Cal Row + Wall Ball
Main:
Back Squat 3x10
Single Leg Box Jump 3x10
RDL 3x10
Bench 3x10
Push Up 3x50
Conditioning:
4min Warmup Run into 8x 2minute tempo run + 1min Easy Run
Post:
Plank 4x1min