W6D5

Warm Up: 6x100 Jump Rope, :30 Rest

Main:

Weighted Dips 4x10-15

Wide Grip Lat Pull Down 4x10

Superset:

1. Shrug 4x10

2. Skull Crushers 4x10

Superset 2:

1. Arnolds 4x10

2. Reverse Grip Tricep Ext. 4x10

Conditioning:

1-mile intro run then … 1-2-3-4-3-2-1 Hard Run, with :30 walk between sets

W6D4

Strap on your kit, grab a weapon (if you’re on post) or KB, and find a sandy trail. Try moving at a shuffle for 60min.

W6D3

We haven’t hit the pool yet, so today grab a Speedo and let’s go.

Warm Up: 10min continuous swim

Main: 10x 50m + :30 rest (tread water during rest), then 5x 200m Hard + :60 rest, and lastly 10x 50m but attempt to take as few breaths as possible.

Post Swim: 300x Push Up

W6D2

Warm Up: 1-mile easy run or 15min Easy Spin

Main:

DB Fly 5x20

Narrow Bench 5/4/4/4

Decline Bench 3x10

Tricep Ext. 4x20

Dips 4xMax

Conditioning:

15AMRAP - 10x Burpee + 10x AAB Cal + 5x Pull Up

W6D1

Warm Up: 8AMRAP - 6x G2O #20 DB + 6x Burpee

Main:

Box Jump 5x20

HexBar DL 5/4/4/4

Leg Curl  3x10

Calf Raise 4x20

Conditioning:

6x 400m Run; 2min Rest

W5D5

Warm Up: 6x 20m Broad Jump + 20m Rear Walking Lunge (don’t race this, just go at a constant pace)

Main:

Weighted Dips 4x10-15

Wide Grip Lat Pull Down 4x10

Superset:

1. Shrug 4x10

2. Skull Crushers 4x10

Superset 2:

1. Arnolds 4x10

2. Reverse Grip Tricep Ext. 4x10

Conditioning:

3 Mile Tempo Run (somewhere around the RPFT pace)

W5D2

10-Mile walk/run: try and run at least 6 miles of this at whatever intervals you’d like.

W5D2

Warm Up: 10-20-30-40 Cal Row + TTB

Main:

Narrow Push Up 5x20

Narrow Bench 5x5

DB Fly 3x10

Tricep Ext. 4x20

Conditioning:

10x 200m Run; then, 1.5 Easy Run

W5D1

Warm Up: 40-30-20-10 Double Under + Alt. SA DB Snatch #20-#30

Main:

Box Jump 5x20

HexBar DL 5x5

Leg Curl  3x10

Calf Raise 4x20

Conditioning:

20min Easy Run

W4D5

Warm Up: 10x 100ft Jacob’s Ladder

Main:

Push Up 4x25-30

Chin Up 4x10

Superset:

1. Tricep Ext. 4x10

2. Cable Curl 4x10

Superset 2:

1. DB Kick Back 4x10

2. Hammer Curl 4x10

Diamond Push Up 2x Max - beat last week

Conditioning:

4x1200m Run; 3min Rest

W4D4

Warm Up: 12x :40 Cardio + :20 Rest (any cardio equipment you choose)

Main:

34AMRAP - 20x Alt. Front Rack Lunge + 1x Rope Climb + 10x Bench (135-155) + 800m Run

W4D3

Influencer Dad Walk - 2 Hour Incline Treadmill Walk (bring a really big metal cup and selfie stick)

W4D2

Warm Up: 10-20-30-20-10 Wall Ball Shot + Cal Row

Main:

Bench Dips 5x20

Incline Bench 4/4/3/3

Lateral Raise 3x10

Tricep Ext. 4x20

Conditioning:

3.5 Mile Easy Run

W4D1

Warm Up: 8 Rounds - 100m Run + 10x Push Up + 10x Pull Up

Main:

Goblet Squat 5x20

Back Squat 4/4/3/3/3

Deadlift 3x10

Box Jump 4x20

Conditioning:

12x 200m Sprint, 1:00 rest

W3D5

Warm Up: 10AMRAP - 10x Wall Ball + 1x Rope Climb

Main:

Push Up 4x25-30

Chin Up 4x10

Superset:

1. Tricep Ext. 4x10

2. Cable Curl 4x10

Superset 2:

1. DB Kick Back 4x10

2. Hammer Curl 4x10

Diamond Push Up 2x Max

Conditioning:

8x 400m Run + 2min Rest

W3D4

Warm Up: 3-Mile Easy Run

Conditioning:

Break this workout up however you like - 100x Burpee + 100x Sledge Strike + 100x Pull Up + 400x Air Squat

W3D3

Warm Up: 45min Include Treadmill Walk

Main 14-15:00/mile

Ring Row Cable Row 4x25

Wide Grip Pull Up 4x6

Straight Arm Pull Down 4x10

Delt Fly 4x10

Alt. Hammer Curl 4x10

Conditioning:

3x 30cal AAB + 20x TTB + 10x Hang Power Clean #135

W3D2

Warm Up: 6x 20m Broad Jump + 100m Hill Run (walk backwards down hill)

Main:

Diamond Push Up 5x20

Incline Bench 5x3

Lateral Raise 3x10

Tricep Ext. 4x20

Conditioning:

20AMRAP - 10x Hang Power Snatch # 115 + 20cal AAB + :30 Plank

W3D1

Warm Up:1-Mile Tempo Run

Main:

High Box Pistol Squat 5x20

Back Squat 5x3

Deadlift 3x10

Box Jump 4x20

Conditioning:

20AMRAP - 250m Row + 5x Burpee + 5x Heavy Sand Bag Clean

W1D5

Warm Up: 12AMRAP - 10cal AAB + 20m Mid to Heavy Suitcase Carry + 10x Wall Ball

Main:

Push Up 4x25-30

Chin Up 4x10

Superset:

1. Tricep Ext. 4x10

2. Cable Curl 4x10

Superset 2:

1. DB Kick Back 4x10

2. Hammer Curl 4x10

Diamond Push Up 2x Max

Conditioning:

1-mile warm up run into 12x 1min Hard + 1min Easy