Perform the workouts below for the next 4 weeks, then move on to the next phase.
Warm-Up 5 mins jog
For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats
Conditioning 3 Rounds 15 Hang Power Cleans (You choose the weight – around a 12 rep max) 15 Toes To Bar (on a pull-up bar)
Walking Lunges7 minutes
Warm-Up 5 minutes jogging.
Back Squats 5x5 back squats (move up 5# from the last workout)
Strict (Military) Press 5x5 strict press (move up 5# from last workout)
DeadliftsWork up to a heavy set of 5
Conditioning21-15-9 DeadLift @ 70% - 100% Bodyweight (you choose) Box Jumps (As a sprint - do 21 deads, then 21 box jumps, then 15/15, 9/9)
Warm-Up 5 Minute Jog
Bench Press 3x30 - you choose the weight
Power Cleans - work up to a heavy TnG double TnG = touch and go
Front Squat Technique 3x10 - you choose the weight, but should be relatively easy focus on the front rack position, high elbows, tight lats, vertical torso
Conditioning Run 1 mile Rest 3 minutes Run ¾ mile Rest 2 minutes Run ¼ mile with a 25# plate overhead
Walking Lunges7 minutes *1:30 of the lunges performed while holding the 25# plate
Warm-Up - 2 Rounds of 200 jump ropes 20 burpees 20 air squats 20 push ups
Back Squats 5x5 (move up 5# from last workout)
Strict Overhead Press 5x5 (move up 5# from last workout)
Deadlift - work up to one heavy set of 5
Conditioning 5 Rounds 10 Thrusters (65# - 95# - you choose) 8 Pull-Ups
Warm-Up 3 Min Jog then... 3 rounds 10 push-ups 15 air squats 20 sit ups
Stamina Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Bench Press @ 75% bodyweight - this will be 55 reps, so choose wisely 10 Pull-Ups after each set of bench *You can rack the bar if needed - and you'll probably want a spotter
Conditioning 7 Rounds 200m sprint 7 Dead Lifts @ 75% of max
Walking Lunges8 minutes
Gut Check Workout
In 30 Minutes... Run 1 mile for time (log your time) Max rep burpees in the time remaining
....and yes, this is supposed to suck really bad
REST DAY
