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