Friday

Work Capacity:

21-15-9 Reps of
Burpees
Pull-ups
Push press 95/65 lbs.

Thursday

Active Recovery:

6x 50 yd Freestyle sprint in weighted vest (8-10 lbs.)
200 yd Swim
300 yd Sidestroke in flight suit or alt. clothing
400 yd Kick w/fins
200 yd Swim
4x 25 yd Underwater swim

Wednesday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

4 Rounds (Not for time)
3x Single arm snatch each arm
40 yd. Farmer carry 2x 100/50 lbs. dumbbells

Work Capacity:

7 Rounds
10x Pistols (Alternate legs each rep)
10x Deadlift 155/95 lbs.
15x KTE's

Tuesday

Stamina:

As many rounds as possible in 40 mins.
50x Step-ups 24 inch box
3x Clean and jerk at BW

Monday

Baseline:

Row 2k for time

Strength:

3-3-3-3-3-3-3
OHS

Durability:

10-9-8-7-6-5-4-3-2-1 Reps of
Burpee pull-ups
Dumbbell clean and jerk 2x 40/20 lbs.
Weighted sit-up 45/25 lbs.
Slasher-to-halo 60/35 lbs. kettle bell

Weekend Rest!

Utilize some free time this weekend to enhance, build up, or to learn new skills. The majority of us live in a world of convenience, where fresh water, four walls and a roof, warmth, clothing, food, and medical assistance are all readily available. Ensure your ability to maintain these life necessities by practicing - emergency and survival shelter construction, water procurement and purification, fire building in adverse conditions, and wilderness medicine. In the same way we train our bodies to meet and exceed the physical rigors and demands of daily tasks, we should arm ourselves with the preparation to provide for our basic needs.

Friday

Work Capacity:

1-2-3-4-5-6-7-8 Reps of
Deadlift 225/145 lbs.
K.B. swings 75/50 lbs.

Then repeat for:
1-6
1-4
1-2

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

Baseline:

Gymnastic Skills:
Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.

Strength:

120x Pull-ups (Incorporate as many different grips and types of pull-ups as you know, and try new ones)

Tuesday

Baseline:

Run 1 Mile

Work Capacity:

4x Sprint uphill for 30 secs.
(Jog back to start and go again)

Then

8x 100m Sprint
(Bear crawl back to start and go again)

Monday

Baseline:

21-15-9 Reps of
HSPU
Jump lunges x2

Strength:

4 Rounds (Choose a dumbbell weight you can use for all three, recommended weight is 75/35 lbs.)
8x Single arm snatch RH
7x Single arm press RH
12x Overhead walking lunges RH
8x Single arm snatch LH
7x Single arm press LH
12x Overhead walking lunges LH
Rest 3 mins.

Weekend Rest!

Get outside, breathe fresh air, let go of last week, don't worry about next week, just live for now... and hydrate!

Friday

Endurance:

90+ mins. of one of the following:

1. Running
2. Swimming
3. Fin swimming
4. Biking
5. Rucking w/35 lbs. pack

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

Baseline:

10x Lateral box jumps each direction 24 inch box
10x 180 degree box jumps each direction 24 inch box
15x HSPU (Full range of motion)
8x Combat rolls
10x Precision jumps 8 foot distance
1x Dot drill
30x Dead hang pull-ups
16x Burpees

Strength:

5-5-3-1-1-1-1
Deadlift

Tuesday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Endurance:

Run 10k, at the start of each mile run backwards for 1 min. then continue on normal at your threshhold pace.

Monday

Baseline:

Run 1 mile for time

Work Capacity:

3 Rounds
6x Muscle-ups
30x Thrusters 65/45 lbs.
12x HSPU's
15x K.B. cleans 70/35 lbs. LH
15x K.B. cleans 70/35 lbs. RH

Weekend Rest!

Long weekend of rest for Friday - Sunday, use it... If you need to do something take a day of active recovery. Stay hydrated!

Thursday

Work Capacity:

3 Rounds
1 min. Push press 75/45 lbs.
1 min. Burpees
1 min. Single arm snatch 75/35 lbs.
1 min. Jump lunges
1 min. Row
1 min. Rest

Then immediately following the last minute of rest
1 min. Thrusters 75/45 lbs.
1 min. Ball slams 20 lbs. ball
1 min. Jump squats
1 min. KTE's
1 min. K.B. swings 75/35 lbs.

Wednesday

Baseline:

With an 80/60 lbs. sandbag perform:
Cleans, presses, get-ups, squats, and carries for a total of 15 minutes

Strength:

5x Clean and push-press at each weight you are able:
45 lbs., 65 lbs., 95 lbs., 115 lbs., 135 lbs., 155 lbs., 185 lbs., 205 lbs., 225 lbs.

Notes: If you reach a weight where you cannot continue on, complete 5x reps at the last successful weight lifted, for the remaining sets.

Tuesday

Stamina:

10 Rounds (Wear a weighted vest 10 lbs., use a parachute, or wear clothing)
25m Swim freestyle sprint
25m Breaststroke sprint
25x Flutter kicks
10x Squat thrusts
Rest 45 secs.

Durability:

100x Flutter kicks
100x Leg lifts
100x Sit-ups

Monday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

5 Rounds with 95/65 lbs.
8x Bent-over rows
8x Hang-squat cleans
8x OHS
8x Good mornings
Rest 2 mins.

Notes: Do not set the bar down until round is complete!

Weekend Rest!

Rest up, recover from the week, hydrate! As important as your physical health and fitness is, so is your degree of mental wellness, intelligence, and maturity. I highly recommend enhancing both with the acquisition and study of "Medicine for the Outdoors" by Paul S. Auerbach, MD. Because preparation is always easier than adaptation!

Friday

Active Recovery:

Have fun playing a sport, or go for a LSD run or swim! Stretch and hydrate...

Thursday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength Endurance:

20 Rounds for time
5x Pull-ups
10x Push-ups
15x Squats

Wednesday

Baseline:

Frog complex at 75, 95, 115, 135 lbs.

Power:

5-5-3-1-1-1-1-1
Hang-squat clean

Strength:

6 Rounds:
15x Hang-squat snatch 95/65 lbs.
9x Towel or rope pull-ups
Jingle jangles 30 sec. or 21x jump lunges each leg

5 Rounds:
10x Weighted sit-ups 45 lbs.
7x Single arm explosive press each arm
30 yd Bear crawl

Notes: Frog complex 1 rep = power clean, thruster, back thruster; do 7x reps at each weight.

Tuesday

Endurance:

1500 yd Fin swim

Then:

Tabata push-ups

Monday

Baseline:

Row 2000m

Work Capacity:

21-15-9 Reps of
Deadlift 225/135 lbs.
Bench press BW
SDHP 75/50 lbs.

Durability:

100x Flutter kicks
100x Sit-ups
100x Leg lifts