Monday

5 K

Thursday - Sunday

Rest Day

Wednesday

Rest Day

Tuesday

Warm-up

Core

2 x 12 Push-ups

5 Rounds:

Heavy Bag 1:00 round

Split Jerks (front) 10 reps

Chair push-ups  10 reps 

Cool-down

Monday

Warm-up

Core

 

2 x 10 overhead squat

5 rounds of 10 reps:

Hang Snatch

3 Rounds: 

Run outs on vertimax with ball drop reaction drill 15 reps

heavy leg press (200% BW) 5 reps

Jammer 12 reps

Cool-down

Friday

Warm-up

8 rounds:
15 second sprint + Plyo jumps (100% body wt.)
Tire Flip

Cool-down

Thursday

Warm-up
Rope/Ladder

4 rounds 1:00 each:
:30 row + :30 push-ups
kettle bell holds

4 rounds 1:00 each:
10 db presses + 10 sec. hold above head
Lunge walk body weight

4 rounds 1:00 each:
burpies pull-up
Plank

Cool-down

Wednesday

Rest Day

Tuesday

Warm-up (ladder/Rope/lunges)

Core (variety all 1:00)

3 x 5  Power Clean (70% of 3 rep max)

Fight Gone Bad:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories) 

Each exercise is done for 1 minute before moving to the next.  At the end of the 5th exercise there is a 1 minute break.  Complete  3 rounds.

Monday

Warm-up

Core/push-ups/lunge walk

8 rounds:

Bench Press 8 

Dips/press machine/flies 20  (choose one)

3 Rounds:

Towel pull-ups

Burpies

Rope Pressdowns

Cool-down

Friday

Warm-up

Bench Press  7-7-7-7-7-7

Incline Bench Press 8-8-8-8-8-8-8

Pull-ups 5-5-5-5-5-5

Core workout 

Cool-down

Thursday

Warm-up 

7 rounds:

10 reps hang clean (70% max)

:15 seconds uphill spints (40% incline)

cool-down

Wednesday

Warm-Up

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Cool-down

Tuesday

Warm-up (ladder/rope)

Sprints on treadmill

7.4 mph 3% incline for 3 minutes
10 mph 5% incline for :25 seconds
10 mph 6% incline for :40 seconds
10 mph 6% incline for 1:30
10 mph 6.5% incline for :50 seconds
11 mph 5.5% incline for :35 seconds
12 mph 4.0% incline for :20 seconds
7.4 mph 3% incline for 3:00 minutes

Monday

Warm-up

Core  

3 Rounds:

Front Squat - 1 rep every 10 seconds for 2 minutes followed by 12 fast reps of Straight leg deadlift 

3 Rounds:

Single arm Db snatch 

BW walking lunge

Cool-down

Friday

Warm-up

"Griffin"

Run 800 Meters

Run 400 Meters Backwards

Run 800 Meters

Run 400 Meters Backwards

Cool-down

Thursday

Warm-up 

2 laps

Core

20 minutes as many rounds possible:

10 pull-ups

10 thrusters 65 lbs.

Cool-down

Wednesday

Warm-up (rope/ladder)

Stretch

7 rounds :45 each

plate pushes

tricep pushdowns

bicep curls

cool-down

Tuesday

Warm-up

2:00 minute warm up on treadmill

4 sprints on treadmill

5 sets on plyo board

3 sprints on treadmill (up hill)

8 single leg sets on plyo

2 sprints on treadmill (up hill/burnouts)

4 sets on plyo board

2:00 cool-down

Monday

Warm-up

Core Circuit: Each station is 1:oo 

 1. dynamic weighted twist against wall Left side 2. dynamic weighted twists against wall Right side  3.Plank front 4. Plank right side 5. Plank left side. 6. Hanging bent knee leg raise (elbow supported) 7.  Hanging straight leg raise grip from rings  8. Sit up throws against wall with 20lb ball

Hang Clean 4-4-4-4-4-4-4-4-4

Dead Lift     4-4-4-4-4-4-4-4-4

Db Military Preass 10-10-10-10-10-10

Stretch