Tuesday
Baseline
PVC mobility
3x
1/1 Arm bar
5 pullovers
5 GSQ
Practice
5x
5/5 single leg DL
5/5 OH press
5 DFSQ
5 Pullups
Rest 2 min, HR in light gray
Then,
1/1 TGU
45 KBs
2/2 TGU
35 KBs
3/3 TGU
25 KBs
Durability
Stretching on wall
Monday
Baseline
3x
20 mountain climbers
10 ball slams
10 squats with ball
100m run
Work Capacity
5 min amrap
30 DU
20 lunges
10 pushups
Rest 2 min
5 min amrap
100m run
15 GSQ jumps
10 pullups
Rest 2 min
5 min amrap
10 burpees
10 TTB
30 sec wall sit
Durability
3x
30 sec plank
30 sec flutter kicks
Saturday
Baseline
3x
10 handstand shoulder taps or plank shoulder taps
3 inchworm + pushup
30 singles
Work Capacity
3x
Bear crawl length of gym x 4
10 Plank rolls with wall ball
20 ball slams
Rest 1 min
Farmer carry length of gym x 4
10 V-ups
20 burpees
Rest 1 min
30 sit-ups
30 DU
Durability
Roll and stretch
Friday
Baseline
3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks
Work Capacity
30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists (use KB or wall ball for added weight)
Then, Tabata (20:10 x 8)
Pushups/ Air Squats (alternating sets for a total of 4 rounds of each exercise)
Durability
Roll lower body and stretch
Thursday
Baseline
Roll upper back/ shoulders
4x
5 KB pullovers
5/5 kneeling windmill
5/5 single arm suitcase DL
Practice
4x
1 wall walk
5/5 Bent over rows
10 Swings
Rest 2 mins (HR in light gray)
Double kettlebells
3x
5 cleans
5 FSQ
4 cleans
4 FSQ
3 cleans
3 FSQ
2 cleans
2 FSQ
1 clean
1 FSQ
Rest 2 mins
Durability
Roll and stretch
Brian ❤️ Octane
Wednesday
Baseline
3x
SL march (length of gym)
inverted toe touch (length of gym)
10 deck squats
30 singles
100m run
Work Capacity
For time
100m run
10 pistols (5/5)
200m run
50 DU
400m run
50 DU
200m run
10 pistols (5/5)
100m run
Durability
roll quads
1 min each couch stretch and figure 4 stretch, per side
Tuesday
Baseline
5 min: roll trouble spots
3x
1/1 Arm bar
3 Prying GSQ
5 Good Mornings
Practice
3x
2/2 TGU
5/5 single leg deadlift
Rest 2 min
3x
3 pullups
5/5 clean + press
Rest 2 min
EMOM x 10 min
5/5 single arm swings
Durability
Stretch and alligator breathing
Monday
Baseline
3x
10 frog thrusters
20 jumping jacks
10 Ball slams
100m run
Work Capacity
In 5 min:
800m run
as many sit-ups as possible
Rest 2 min
In 4 min:
400m run
as many burpees as possible
Rest 2 min
In 3 min:
100 DU
as many air squats as possible
Rest 1 min
In 2 min:
30 wall balls
as many push-ups as possible
Rest 1 min
400m easy jog
Durability
roll and stretch
Saturday
Baseline
3x
10 prisoner squats
20 shoulder taps
10 lunges
20 jumping jacks
Work Capacity
Cards!
hearts = squat jumps
diamonds = wall balls
spades = Box dips
clubs = ball slams
Face cards = 10
Ace= 11
Joker= freebie! Keep the card, but you don’t have to do an exercise.
Divide group into two teams and place deck of cards face down in the center of the room. One player from each team picks a card, and their entire team does the exercise and given reps on that card. Once the entire team finishes, another card is selected. Once the deck is gone, the team with the most cards wins.
Durability
stretch and roll
Friday
Baseline
3x
lunges (length of gym)
bear crawl
10/10 monster walk
10 Bent over row (with bands)
Work Capacity
Tabata
8 rounds of 20:10 per exercise. Rest 2 mins between each exercise.
Row
Flutter kicks
Pushups
Situps
Burpees
Durability
stretch and alligator breathing