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

Week 3

Strength

Tuesday

Bench Press

Every 2 minutes for 5 sets-2 bench press-building

Front squat

Every 3 minutes for 5 sets-2 front squat-building

Wednesday

Weighted pullups-3x5

Friday

Back Squat

Every 3 minutes for 5 sets perform 2 back squats-building

Push Press

Every 3 minutes for 5 sets perform 2 push press-building

Fitness

Tuesday

Assault runner-

6 sets

Run 400 meters 

Rest 1 minute

Friday

20 min EMOM

min 1-Row 15/12 cals

min 2-50 double unders

min 3-Assault bike 15/12 cals

min 4-12 burpees to 6"

Week 2

Fitness

Monday

10 sets for total time

Ski 300 meters

Rest 30 seconds

Friday

For time

Run 800 meters

Rest 3 minutes

Run 400 meters

Rest 2 minutes

Run 200 meters

Rest 1 minute

Run 400 meters

Rest 2 minutes

Run 800 meters

Strength

Tuesday

3 rounds for quality

10 single arm dumbbell high pull/arm

10 single arm dumbbell shoulder press/arm

10 single arm dumbbell bent over row/arm

10 dumbbell box step ups/leg

Friday

Back squat

Every 3 minutes for 5 sets-3 back squats-building

Push Press

Every 2 minutes for 5 sets-3 push press-building