SESSION 1: Wednesday 3/13/2019
OBJ: Bodyweight and Run Assessment
Warm-Up
3 Rounds
Run 0.1 miles - a little harder each Round
8x Push-ups
2x Ankles to Bar
8x Squats
Instep Stretch
Training:
Rest 2-3 minutes between events…
(1) Max Rep Hand Release Push Ups (HR Push Ups) in 60 Seconds.
(2) Max Rep Ankles to Bar in 60 Seconds
(3) Max Rep Squats in 60 Seconds
RECORD RESULTS & REST 5 MINUTES
(5) Run 1.5 Miles for Time.
RECORD FINISH TIME
(6) 2 Rounds
Instep Stretch
SESSION 2: Thursday 3/14/2019
Obj: Bodyweight Assessment, Leg Strength, Chassis Integrity
Warm-up:
3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch
Training:
(1) Burpee Ladder Test
Burpees Total
Level Min per Min Burpees
1 0-1 10 10
2 1-2 12 22
3 2-3 14 36
4 3-4 16 52
5 4-5 18 70
6 5-6 20 90
7 6-7 22 112
8 7-8 24 136
RECORD FINAL SCORE
For example, if you made it to level 4 + 15 Reps your final Score would be
52 + 15 = 67x total burps
(2) Max Rep Pull Ups
RECORD FINAL SCORE
(3) 5 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bob @ 15/25#
30% Max Rep Pullups
Rest 30 Seconds
(4) 20 Minute Grind
5x Turkish Get Up @ 15/25# (alternate arms each round)
30-Foot Dumbbell Crawl 15/25#
8x Slasher @ 15/25#
(5) Foam Roll Legs, Low Back
SESSION 3: Friday 3/15/2019
OBJ: Endurance
Training:
(1) Run 2 Miles @ Moderate per mile pace using the MTI Running Calculator from
SESSION 1’s 6-Mile assessment
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch
SESSION 2: Thursday 3/14/2019
Obj: Bodyweight Assessment, Leg Strength, Chassis Integrity
Warm-up:
3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch
Training:
(1) Burpee Ladder Test
Burpees Total
Level Min per Min Burpees
1 0-1 10 10
2 1-2 12 22
3 2-3 14 36
4 3-4 16 52
5 4-5 18 70
6 5-6 20 90
7 6-7 22 112
8 7-8 24 136
RECORD FINAL SCORE
For example, if you made it to level 4 + 15 Reps your final Score would be
52 + 15 = 67x total burps
(2) Max Rep Pull Ups
RECORD FINAL SCORE
(3) 5 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bob @ 15/25#
30% Max Rep Pullups
Rest 30 Seconds
(4) 20 Minute Grind
5x Turkish Get Up @ 15/25# (alternate arms each round)
30-Foot Dumbbell Crawl 15/25#
8x Slasher @ 15/25#
(5) Foam Roll Legs, Low Back
SESSION 3: Friday 3/15/2019
OBJ: Endurance
Training:
(1) Run 2 Miles @ Moderate per mile pace using the MTI Running Calculator from
SESSION 1’s 6-Mile assessment
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch
SESSION 4: Saturday 3/16/2019
Obj: Work Capacity, Chassis Integrity
Warm-up:
3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch
Training:
(1) 2 Rounds, Every 90 Seconds
20% Max Rep Burpees from SESSION 2 assessment.
The faster you finish, the more rest you get before the next round begins
(2) 20 minutes - Complete as many rounds as possible:
5x Renegade Man Makers @ 15#
Run 0.25 miles
(3) 15 Minute Grind
10x Good Mornings holding 15# Dumbbells
10x Swings @ 15# Dumbbell
(4) 2 Rounds
Foam Roll Legs/Low Back
SESSION 5: Sunday 3/17/2019
OBJ: Endurance
Training
(1) Run 3.5 Miles @ Easy per mile pace using the MTI Running Calculator from SESSION 1’s 6-Mile assessment
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