Week of 6/3

Strength

Tuesday

Back squat

5x5-80%, rest 2 minutes

Shoulder press

5x5-80%, rest 2 minutes

Reverse hyper-2x20

Weighted plank-2x1 minute

Banded curls-100

Banded tricep extensions-100

Thursday

2 rounds NFT

10 single arm high pulls/arm

50 band pullaparts

30 walking lunges

Friday

Deadlift

Every 4 minutes for 3 sets-5 reps at 80%

Bench press

4x5-75%+20# of chains (or 80% if no chains)

Fitness

Monday

Row 30 minutes at 80% effort

Wednesday

Run 10x400 meters, rest 1 minute

Friday

Bike 3x2 minutes on, 1 minute off

Week of 5/27/19

Strength

Tuesday

Push press

5x5-55-65%, rest 2 minutes

Wednesday

Weighted dip-4x8-add 5# from last time

Reverse hyper-3x20

Thursday

Back squat

15 minutes to build to a 5 rep max

Friday

Shoulder press

5x5-65-80%, rest 2 minutes

Fitness

Tuesday

Row

5x1000 meters, rest 2 minutes

Wednesday

30 minute run at 85%

Friday

Bike

Every 3 minutes for 8 sets-30 seconds all out

Week of 5/20/19

Strength

Tuesday

Push press

15 minutes to build to a 5 rep max push press

Back squat

Every 2 minutes for 5 sets-3 reps-65-80%

Wednesday

Weighted dip-5x5-add 5# from last time

Reverse hyper-3x20

Friday

Bench press

Every 2 minutes for 5 sets-3 reps-65-80%

Front squat

Every 2 minutes for 5 sets-3 reps-65-80%

Fitness

Monday

Row 6x1000 meters, rest 2 minutes

Wednesday

Run 2 miles at 5k pace, rest 3 minutes, 1 mile at 5k pace

Friday

Bike

Every 3 minutes for 7 sets-30 seconds all out



Week of 5/13/19

Strength

Tuesday

Back squat

3-2-1-3-2-1

Rest 2 minutes between sets

-goal is to go heavier in the second set than the first


Push press

5x3-65-80%, rest 2 minutes

Wednesday

Weighted dip-4x3

Reverse hyper-3x15

Thursday

2 rounds NFT

10 db curls/arm

10 db high pulls/arm

10 good mornings

Friday

Shoulder press

Every 2 minutes for 5 sets-5 reps-65-80%

Deadlift

5x2-80-90%, rest 2 minutes


Fitness

Monday

Row 5x1000 meters, rest 2 minutes

Wednesday

20 minute run at 90%

Friday

Ski 1000 meters for time


Week of 5/6/19

Strength

Tuesday

Push press-10 minute EMOM-1 rep (70-95%)

Back squat-4x5-65-80%, rest 2 minutes

Wednesday

Weighted dip-4x8

Reverse hyper-3x12

2 rounds NFT

15 behind neck shoulder press

10 front rack walking lunges/leg

1 minute sandbag hold

Friday

Front squat-5-4-3-2-1, build each set, rest 2 minutes

Bench press-4x5-65-80%, rest 2 minutes

Fitness

Monday

4x1000m row, rest 2 minutes

Wednesday

6x200m hill sprint, rest 1 minute at bottom

Friday

Every 3 minutes for 6 sets-30 seconds AB all out

Week of 4/29/19

Strength

Tuesday

Back squat-3x8, 55-65%, rest 2 minutes

Push press-3x8-65-75%, rest 2 minutes

Wednesday

Weighted dip-5x5

Reverse hyper-4x10

2 rounds NFT

15 single arm DB seated shoulder press/arm

15 single arm DB high pull/arm

15 DB box step ups/leg

1 minute weighted plank

Friday

Deadlift-every 2 minutes for 5 sets-3 reps, 65-80%

Shoulder press-4x4-80-90%, rest 2 minutes

Fitness

Monday

3x1000m row, rest 2 minutes

Wednesday

6x100m hill sprint, walk down

Friday

Every 3 minutes for 5 sets-30 second AB all out

Week of 4/22/19

Strength

Tuesday

Back squat-find your 5 rep max

Push press-5x5-50-60%, rest 2 minutes

Thursday

2 rounds NFT

10 single arm dumbbell high pulls/arm

10 dumbbell box step ups/leg

1 minute weighted plank

Friday

Deadlift-3x5-70%, rest 2 minutes

Shoulder press-3x5-70%, rest 2 minutes

Fitness

Monday

Every 2 minutes for 10 sets-row 1 minute for calories

Wednesday

3x800m run, rest 3 minutes

Friday

Every 3 minutes for 5 sets-30 second bike for calories

Week of 4/15

Strength

Tuesday

Push press

Every 3 minutes for 3 sets-10 reps-build to a heavy set of 10

Back squat

Every 2 minutes for 5 sets-5 reps-60-75%

Wednesday

Weighted pullup-5x3, 5# heavier than last time

Reverse hyper-3x25

Friday

Front squat

Every 3 minutes for 5 sets-5 reps-60-75%

Bench Press

Every 3 minutes for 5 sets-5 reps-60-75%

Fitness

Monday

Row 20 minutes for meters

Wednesday

6x300m sprint, 100m recovery jog

Friday

Bike 10 minutes for calories

Week of 4/8

Strength

Tuesday

Bench Press

Every 2 minutes for 5 sets-3 reps-build to a heavy set

Weighted pullup-4x8-5# heavier than last time

Reverse hyper-3x25

Thursday

3 rounds not for time

15 single arm db high pull

15 behind neck shoulder press

15 single leg box step ups

Friday

Deadlift

Every 2 minutes for 5 sets-3 reps-75-90%

Shoulder press

Every 2 minutes for 5 sets-3 reps-75-90%

Fitness

Monday

Row 20 min-1 second faster pace than last week

Wednesday

4xrun 5 minutes, rest 2 minutes

Friday

Ski 5k for time

Week of 4/1/19

Strength

Tuesday

Shoulder press-Every 2 minutes for 5 sets-3 reps, build to a 3 rep max

Thursday

Weighted pullups-5x3

Reverse hyper-3x20

Friday

Back squat

10 minute EMOM-1 rep (70-90%)

Push Press

4x3-80-90%, rest 2 minutes

Fitness

Monday

20 minute row-1 second faster pace than last week

Wednesday

8x150m sprint, rest 4 minutes

Friday

Bike-6x2 minutes, rest 1 minute

Week of 3/25/19

Strength

Monday

Back squat

15 minutes to build to a 1 rep max

Tuesday

Push Press

15 minutes to build to a heavy 3 rep push press

Thursday

Weighted pullups-4x8-across

Reverse hyper-3x20-heavier than last week

Fitness

Monday

30 minute row at last weeks pace -1 second

Wednesday

Sprint 500m, rest 3 minutes, sprint 1000m, rest 3 minutes, sprint 1000m, rest 3 minutes, sprint 500m

Friday

Bike 4x3 minutes, rest 1:30 minutes

Week of 3/18/19

Strength

Monday

Back squat

Every 2 minutes for 5 sets-5 back squats (55-65%)

Push press

5x4-70-80%, rest 2 minutes

Weighted pullups-5x5-across

Reverse hyper-3x20

Wednesday

3 rounds not for time

10 single arm db high pull/arm

1 minute weighted plank

10 front rack walking lunges/leg

Friday

Shoulder press

4x3-80-95%, rest 2 minutes

Deadlift

4x3-80-95%, rest 2 minutes

Fitness

Monday

Row 30 minutes at 85% effort

Wednesday

2xsprint 200m, rest 2 minutes, sprint 800m, rest 2 minutes

Friday

Bike-3x4 minutes, rest 2 minutes

Week of 3/11/19

Strength

Tuesday

Push Press

10 minutes to build to a 1 rep max

Back squat

5x2-85-95%, rest 2-3 minutes

Friday

Front squat

Every 3 minutes for 4 sets-5 reps-65-75%

Bench press

Every 3 minutes for 4 sets-5 reps-65-75%

Fitness

Monday

10 sets

Row 250 meters

Rest 1 minute

Wednesday

Run

Every 5 minutes for 25 minutes

Run 400 meters

Friday

Assault runner

Every 2 minutes for 10 sets, Run 1:30

Week of 3/4/19

Strength

Tuesday

Deadlift

Every 3 minutes for 4 sets-3 reps-80-90%

Shoulder press

Every 3 minutes for 4 sets-3 reps-80-90%

Friday

2 rounds for quality

10 single arm seated dumbbell shoulder press each arm

15 single arm dumbbell bent over row each arm

20 front rack walking lunge steps

Fitness

Tuesday

Ski

10 minutes for calories

Wednesday

4 sets

Run 1000m, Rest 2 minutes

Thursday

Bike

Every 3 minutes for 5 sets

1 minute for max calories

Week of 2/25

Strength

Tuesday

Bench Press

Every 3 minutes for 5 sets-5 reps-build to a 5 rep max

Front squat

Every 3 minutes for 5 sets-5 reps-moderate

Friday

Back squat

4x5-70-75%, rest 2 minutes

Push press

3x10-60%, rest 2 minutes

Fitness

Tuesday

Bike

Every 4 minutes for 5 sets

30 seconds for calories

Wednesday

Run

4 sets

Sprint 500m

Rest 2 minutes

Sprint 100m

Rest 2 minutes

Friday

Row

Every 5 minutes for 5 sets

Row 1000 meters-try to get faster each set

Week of 2/18/19

Strength

Tuesday

2 rounds for quality

8 front rack box step ups/leg

12 behind the neck shoulder press

30 banded good mornings

30 band pullaparts

Thursday

Weighted pullup-3x8

Reverse hyper-3x20

Bent over row-3x15/arm

Friday

Back squat-4x3-moderate

Push press-4x3-moderate

Fitness

Monday

10 minutes bike for calories

Wednesday

Every 5 minutes for 20 minutes-Run 400m (close to all out)

Friday

3x1000m ski, rest 3 minutes

Week 6

Strength

Monday

Weighted pullup-3x6

Reverse hyper-3x15

Weighted plank-2x1 min

Tuesday

Back squat-4x5-70%

Push Press-5x3-build to a heavy set of 3

Friday

Shoulder Press-4 sets-every 3 minutes-5 shoulder press-build to a 5 rep max

Deadlift-4x3-85%

Fitness

Tuesday

Every 3 minutes for 6 sets:

1 minute bike/row

30 second burpee box jump overs

Wednesday

5 sets-Run 3 minutes, Rest 1 minute

Friday

6 sets-Row 500m, get faster each set, Rest 2 minutes

Week 5

Strength

Tuesday

Push Press

4x5-rest 2 minutes between sets-moderate weight

Back Squat

4x5-rest 2 minutes between sets-moderate weight

Wednesday

3 sets

5 weighted ring dips

5 weighted pullups

15 reverse hypers

Friday

Front Squat

10 minutes to build to a 3 rep max Front Squat

Bench Press

10 minutes to build to a 3 rep max Bench Press

Fitness

Tuesday

Assault Runner

3x5 minutes for calories

Rest 2:30

Friday

Assault Bike

Every 5 minutes for 4 sets

20/15 caloriesall out

Week 4

Strength

Tuesday

Deadlift

Every 3 minutes for 4 sets-2 reps-build to a heavy set

Shoulder Press

Every 2 minutes for 5 sets-2 reps-build to a heavy set

Friday

3 sets

8 back rack reverse lunges/leg

25 band pull aparts

10-15 ring rows-3 second lower

Fitness

Tuesday

5 rounds for time

20/15 calorie bike

20/15 calorie row

Rest 2 minutes

Thursday

3 sets

5 minute row for calories

Rest 2:30