Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Precision jumps to 24 inch box
10x Lateral jumps each side
10x Single leg hops each leg
15x Sit-through
15x Grasshoppers each direction

Work Capacity:

5-4-3-2-1 Reps of
Back squat 275/155 lbs.
K.B. swings 75/50 lbs. x3

Notes: Scale as necessary!

Thursday

Active Recovery:

Play! Use your body and move - run, jump, skip, hop, tumble, roll, throw, push, pull, climb, swim, bound, crawl and carry!

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Box jumps each side - front, left, right, back 24/20 inch box
50x Wallballs
50x Hand release push-ups (Every time chest touches floor hands come off the floor)
1x Dot drill

Power:

1-1-1-1-1
Squat clean/Push-press

Strength:

5 Rounds of
10x Bulgarian split squat each leg with 100-80/60 lbs. sandbag
15x Body weight rows (Use rings if available)
20x K.B. swings 55/35 lbs.

Tuesday

Work Capacity:

In 30 mins. complete as many rounds as possible of - 400m Run, 25x Double-unders, 400m Run, 12x Pull-ups.

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Hurdle jumps 36 inches or higher
1 min. Jingle jangles
10x Forward rolls
10x Sit-through
1 min. Jingle jangles
10x Hurdle jumps 36 inches or higher

Strength:

30x "2-Hands Anyhow" using a 75/45 lbs. barbell and a 50/20 lbs. kettle bell

Notes: Scale as required!

Weekend Rest!

Not enough emphasis is put into the fact that training is just training - it is not a sport, it is not meant to be competitive! Placing emphasis on competition and pride during training leads to injury, overtraining, degradation of proper form, shortened range of motion and bad habits. Take care of yourself, your body and your mind! Enjoy the weekend - train smart.

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

1x Pro shuttle drill
10m Single leg hop each leg
1x Pro shuttle drill
1x Dot drill
50m Backward sprint
10m Single leg hop each leg

Power:

50x Heavy K.B. swings 70+ lbs.

Stamina:

50m Bear crawl
100m Farmer carry 2x 45/25 lbs. dumbbells
50m Overhead lunge 2x 45/25 lbs. dumbbells
50m Bear crawl
50m Sprint
100m Burpee broad jumps

Thursday

Active Recovery:

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Lateral jumps over 24/20 inch box each side
10x Burpee pull-ups
1x Dot Drill
10x Burpee pull-ups
300 yd Shuttle run (6x 50 yd sprints, touch ground at each side)

Power:

Work up to Single-arm Snatch 1RM (load must be successfully snatched with each arm to count)

Work Capacity:

75x Snatches w/ 75 lbs.
Every time you stop to put the bar down and rest, row a 500m sprint before continuing on!

Tuesday

In five minutes complete as many SDHP as possible using a 75/50 lbs. kettle bell (barbell if needed). Rest five minutes, then perform as many HSPU's as possible in five minutes.

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Lateral box jumps each side 24/18 inch box
10x Precision jumps
1x Dot Drill
500m Row
30x Plyometric depth push-up

Strength

10-9-8-7-6-5-4-3-2-1 Reps of
Renegade-row push-ups 2x 35/15 lbs. dumbbells
Chin-ups

Then
5-5-5-5-5
Back Squat

Weekend Rest!

Rest is here again, let your body rebuild itself. Reward your effort and do something fun - use your fitness and try something new.

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

2 Rounds
5x Single leg box hops each leg 24/18 inch box
10x Box jumps 42/30 inch box
1x Dot Drill
2x Pro Shuttle run drill

Strength:

Work up to 1RM Deadlift

Work Capacity:

21x Deadlift 225/135 lbs.
800m Run
15x Deadlift 225/135 lbs.
800m Run
9x Deadlift 225/135 lbs.
800m Run

Thursday

Stamina:

Go for a long distance swim, hit the pool, the surf, a lake or any safe available open water and put in the mileage today... RX'ed distance is plus 1.5 miles, but let your body dictate your finish!

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
10x Lateral box jumps each side 24/18 inch box
5x Lateral jumps over the box each side
1x Dot Drill
50 yd karaoke each direction

Power:

3-3-3
Squat Clean

Stamina/Durability:

AFAP
30x OHS 135/95 lbs.
Run 1 Mile

Tuesday

"SSST"

Max K.B. snatches in ten minutes with 55/35 lbs. Once the clock starts you have ten minutes to complete as many one-armed snatches as possible using either arm and switching hands as necessary. Rest when you need it, but go for broke and push hard.

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
5x Sequential hurdle jumps
5x Depth jumps off a 24 in. box into a broad jump
1x Dot Drill
100 yd Sprint

Power:

10-8-6-4-2 Reps of
Double K.B. swings 2x 60/30 lbs.

Work Capacity:

Every minute on the minute for 30 mins.
5x Pull-up
10x Push-ups
15x Squats

Weekend Rest!

Rest and recover, play some sports, enjoy the dwindling summer tail end. Winter fun will be here soon enough!

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
5x Lateral bounds each leg over a 20 in. box
5x Broad jumps
5x Jump lunges each leg
1x Dot drill
10x Clapping push-ups

Work Capacity:

Max rounds in 30 mins. of
5x HSPU
6x Burpees
20x K.B. swings 55/35 lbs.

Thursday

Active Recovery:

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x4 Box jumps work up to max height
3x Dot drill
500m Row

Power:

5-4-3-2-1 Reps of
Single arm snatch

Strength:

20-15-10-5 Reps of
Toes to bar
Ring dips

Then
3-3-3-3-3-3-3-3
Back Squat

Tuesday

Stamina:

Swim 500m

Then
100m of each - Swim w/shirt on, kick, IM, pull, swim

Then
200m of each - Under/overs, brick swim, over/unders, fin kick

Then
4x 25m underwater swim
2x 50m underwater swim

Durability:
100x Sit-ups
100x Leg lifts/good morning darlings

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x Box jumps 24 in.
5x Lateral box jumps each side
5x Backwards box jumps
1x Dot drill
50x Wallballs 20/10 lbs.

Power:

5-4-3-2-1 Reps of
Split Jerk

Work Capacity:

3 Rounds
15x SDHP 95/65 lbs.
20x BW rows
25x Double-unders

Then
3 Rounds
7x Deadlift 275/155 lbs.
14x Clapping push-ups
21x Sit-ups