Travel Week

Take the weekend to rest up and recover. I will be traveling all next week, so below you will find the complete training schedule for that week. Do not jump around, complete sequentially as prescribed. Enjoy!

Metabolic Conditioning
Monday's Training Session:

100x Squat clean/thrusters using two dumbbells 50/25 lbs.
Every minute on the minute do 10x double-unders until all 100x reps are completed!

Stamina
Tuesday's Training Session:

With a continuously running clock, do 2x burpees the first min, 4x the second min, 6x the third min, 8x burpees the fourth min, etc. until you cannot complete the RX'ed number for that minute. When you can no longer meet the RX'ed number start over at 2x burpees. Continue cycle for 60 minutes.

Rest Day!
Wednesday is your recovery day fuel up, stretch out and hydrate!

Stamina
Thursday's Training Session:

Fin swim 2.5k (about 1.5 miles) for time

Strength
Friday's Training Session:

Work up to 1RM deadlift
Immediately followed by max reps HSPU's

Strength

Friday's Training Session:

3 Rounds
Bench press BW max reps
Pull-ups max reps
Rest as required after each round, pull-ups are immediately after bench press is racked.

Then
Single arm K.B. C&J test, accomplish max reps in 10 mins. alternating arms every rep 60/30 lbs.

Metabolic Conditioning

Thursday's Training Session:

200 yd Shuttle run
50x KTE
200 yd Shuttle run
40x KTE
200 yd Shuttle run
30x KTE
200 yd Shuttle run
20x KTE
200 yd Shuttle run
10x KTE

Notes: Shuttle run is performed by sprinting four 50 yd lengths. KTE - while hanging from a pull-up bar or rings bring your knees to elbows.

Work Capacity

Wednesday's Training Session:

3 Rounds:
10x Tire flips
1x Shuttle run 300 yds.

Notes: The shuttle run is performed by sprinting back and forth six consecutive 50 yard lengths.

Stamina

Tuesday's Training Session:

4 Rounds
25m Swim sprint
15x Dive bomber push-ups
25m Swim sprint
10x Pistols
25m Swim sprint
20x Leg lifts/Good morning darling
25m Swim sprint
10x BW rows
Rest 2 mins.

500m Swim under/overs
100m Swim sprint
100m Kick
100m Pull
100m IM
100m Swim sprint

Strength

Monday's Training Session:

Complete max rounds in 15 mins.
10x Ring push-ups
10x Ring BW rows

Then
5x5 Back squat

Rest Day!

Enjoy the weekend, rest and recover! Something to consider starting: "The first thing you should do after you wake up is start rehydrating." This is a tremendous benefit to your body's well being, as sleeping is basically a 6-10 hour spell of dehydration. Also, for anyone training at home or implementing their own programming, I highly recommend above all other equipment a set of gymnastic rings. Gymnastic rings are incredibly easy to set up - and can be suspended from a rafter, tree branch, pull-up bar, or whereever. Movements are a little more advanced like L-sits, ring dips, pull-ups, skin-the-cats, muscle-ups, isolated holds like front and back levers, ring push-ups and flies, body weight rows, etc. But well worth the work, this is by far my favorite piece of equipment.

Metabolic Conditioning

Friday's Training Session:

20-18-16-14-12-10-8-6-4-2 Reps of
K.B. swings 60/30 lbs.
SDHP 60/30 lbs.
Perform 30x double-unders after each set

Notes: Looks like 20x swings, 20x SDHP, 30x DU's, 18x swings, 18x SDHP, 30x DU's, 16x swings, 16x SDHP, 30x DU's, etc. down to 2x swings, 2x SDHP, 30x DU's

Gymnastics

Thursday's Training Session:

100x Pull-ups for time.

Then
3 mins. of L-sits, rest as required.

Stamina

Wednesday's Training Session:

100m, 200m, 300m
Swim
Pull
Kick

Notes: Swim 100m, then just pull with your arms for 100m, then just kick for a 100m, repeat all for 200m then 300m as fast as possible.

Metabolic Conditioning

Tuesday's Training Session:

6 Rounds of
10x K.B. swings 60/30 lbs.
15x Toes-to-bar
20x Double-unders

Strength

Monday's Training Session:

30 Rounds for time:
1x Power clean 185 lbs.
3x Ring dips

Rest Day!

But of course it is! Stay hydrated as always, recover with a beer!

Metabolic Conditioning

Friday's Training Session:

Grab a kettle bell (50/30 lbs.) and head outside to the park or beach and train in the fresh air and sun.

Complex 1:
1 min. single arm swing LH
1 min. figure 8
1 min. single arm swing RH
1 min. figure 8
1 min. lunges LH
1 min. clean and press RH
1 min. slasher to halo
1 min. lunges RH
1 min. clean and press LH
1 min. slasher to halo

Complex 2:
5x Swings
5x Goblet squats
5x Swing to goblet squat
5x Clean and squat LH
5x Clean and squat RH
5x Clean and thruster LH
5x Clean and thruster RH
5x Clean, squat, press and stand LH
5x Clean, squat, press and stand RH
5x Clean, press and squat LH
5x Clean, press and squat RH
5x Swings

Active Recovery

Thursday's Training Session:

Option "A"
Fun run - hit a trail and get outside, no set distance or time limit, jump over obstacles, mix in short bursts of sprints and have fun.

Option "B"
Climb something - a tree, a large boulder, a rock wall, reach a place that challenges you.

Option "C"
Underwater swim/snorkel - in a river, pond or lake and get below the surface. Practice endurance breath holding while you explore the underworld.

Strength

Wednesday's Training Session:

AFAP
20-15-10-5 Reps of
Box Squat 225/115 lbs.
With 50x Push-ups after every set of squats

Stamina

Tuesday's Training Session:

Max push-ups in 2 mins.
Max sit-ups in 2 mins.
Max pull-ups
Max chin-ups

Then
500m Swim AFAP

Then
4x 25m underwater lap

Then
6x Swim sprints
Sprint 2 mins.
Rest 1 min.

Then
Max push-ups in 2 mins.
Max sit-ups in 2 mins.
Max pull-ups
Max chin-ups

Strength

Monday's Training Session:

30-20-10 Reps of
Deadlift 225/115 lbs.
HSPU's
Rope pull-ups


Notes: To perform rope pull-ups throw a rope (one inch or thicker, or use a towel) over a bar, branch or some form of supporting suspension - grab a bitter end in each hand and perform a close grip pull-up.

Rest Day!

Weekend rest, like you didn't see it coming! Enjoy your summer, fall is quickly approaching. Stay hydrated, stretch out anything thats sore and prepare mentally for next week.

Strength

Friday's Training Session:

Thrusters
3-3-3-3-3

Active Recovery

Thursday's Training Session:

Practice handstands, L-sits, and double-unders.

Then
20 mins. active stretching, stay hydrated!

Metabolic Conditioning

Wednesday's training Session:

3 Rounds AFAP
50x Double-unders
25x Sandbag thrusters 60/30 lbs.
25x K.B. swings 55/35 lbs.

Body weight strength at its finest!

Strength

Tuesday's Training Session:

5 Rounds
5x Clean and push-press BW
Max effort pull-ups
Rest 1 min.

Then

10-8-6-4-2 Reps of
Ring dips
20 sec. L-sit
Rest 30 secs.

Work Capacity

Monday's Training Session:

4 Rounds
Run 400m
25x Burpee rolls
Rest 3 mins.

Notes: To perform a burpee roll, every time your chest touches the ground roll to your right or left alternating each rep and finish the movement.