2-3 Sets: (at easy/moderate recovery pace) 400m Jog 40 Yard Sled Push (145/125) 500m Row 30 Yard Sled Push (145/125) 500m Ski 20 Yard Sled Push (145/125) 1000m Bike Erg 10 Yard Sled Push (145/125)
Part 1: 10 Min at RPE3 -Rest 2 Min- Part 2: 2 Sets 5 Quick Steps (Start and Drive) 5 Sec Continued Acceleration to RPE9 50m “”Float”" (Settle Anxiety) but Hold Speed *Full recovery after all efforts. -Rest 3-5 Min (Additional)- Test: 400m at Max “”Race”" Effort (Record Time)
10 Sets 30 Cal Bike Erg 20 Feedsack Squat (50/35) 1 Arrow @20 yards *New set every 3:45. *If you don’t have a bow do something that involves accuracy.
Week 3 Day 2
4 Strict Press @ 65% 1 RM Strict Press + 4 Push Press @ 65% 1 RM Push Press 4 Strict Press @ 70% 1 RM Strict Press + 4 Push Press @ 70% 1 RM Push Press 4 Strict Press @
2 sets: 21 Towel Bicep Curls or Banded Bicep Curls - 7 from bottom to middle - 7 from middle to top - 7 full range -rest 2:00 between sets-
Quiche
3 Sets: 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) 5 Burpee Box Jump Overs (24"/20") 10 Hanging Knee Raises (OR 5 Toes to bar) -rest 1:1 b/t sets- *Repeat from
Deviled Eggs
3 Rounds 25ft Handstand Walk 500m Bike Erg 2 Wall Walks 500m Bike Erg -rest 3 minutes- 3 Rounds 3 Ring Muscle Ups 12 Dumbbell Front Squats (2x50/35) 3 Bar Muscle Ups 12 Dumbbell Step Back Lunges (2x50/35)
Ski Workout
2 Min at RPE3 (or 22-24 SPM), 4 Min at RPE6-7 (or 31-33 SPM), 2 Min at RPE1-2 3 Min at RPE7-8 (or 34-36 SPM), 2 Min at RPE1-2 2 Min at RPE8-9 (or 37-39 SPM), 2 Min at RPE1-2 3 Min at RPE7-8
Souffles
2 Sets 10-8-6 Dumbbell Bench Press (85/65) 100ft Sled Pull after each set. *Rest 3:00 between sets.
Week 2 Day 4
3 Sets 10 Dumbbell Bulgarian Split Squat (5 each leg) 14 Alternating Single Leg Toes To Bar 30 Kettlebell Side Bends (15 each side) 3 Muscle Clean + 1x (4 Position Tall Clean (2",4",6", full)) @ 5.5/10 RPE 3 Muscle Clean + 1x (4 Position
Souffles
2 Rounds: 1 minute Burpees 2 minute Jog 3 minute Box Step Ups (24"/20") 2 minute Jog 1 minute Burpees -rest 2 minutes between rounds- Score: Check Box STEADY PACE - Moderate Intensity, just focus on movement today!!
Tear off the Roof
6 sets 6 Shuttle Runs (50ft) 9/7 Calorie Echo Bike 50ft Bear Crawl (OR :30 Handstand Walk Practice) -Rest 2 minutes b/t sets-
