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Physical Program
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parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_overlays_image__hover=”off” background_color_gradient_overlays_image__hover_enabled=”off” parallax__hover=”off” parallax__hover_enabled=”off” parallax_method__hover=”on” parallax_method__hover_enabled=”on” background_size__hover=”cover” background_size__hover_enabled=”cover” background_position__hover=”center” background_position__hover_enabled=”center” background_repeat__hover=”no-repeat” background_repeat__hover_enabled=”no-repeat” background_blend__hover=”normal” background_blend__hover_enabled=”normal” allow_player_pause__hover=”off” allow_player_pause__hover_enabled=”off” background_video_pause_outside_viewport__hover=”on” background_video_pause_outside_viewport__hover_enabled=”on” make_fullwidth__hover=”off” make_fullwidth__hover_enabled=”off” use_custom_width__hover=”off” use_custom_width__hover_enabled=”off” width_unit__hover=”on” width_unit__hover_enabled=”on” custom_width_px__hover=”1080px” custom_width_px__hover_enabled=”1080px” custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” use_custom_gutter__hover=”off” use_custom_gutter__hover_enabled=”off” make_equal__hover=”off” make_equal__hover_enabled=”off” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” filter_sepia__hover=”0%” filter_sepia__hover_enabled=”0%” filter_opacity__hover=”100%” filter_opacity__hover_enabled=”100%” filter_blur__hover=”0px” filter_blur__hover_enabled=”0px” mix_blend_mode__hover=”normal” mix_blend_mode__hover_enabled=”normal” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease” custom_padding=”15.0781px|0px|0|0px|false|false”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.16.1″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”Oswald||on|on|||||” header_3_font_size=”12px” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
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Jan 7-13
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Thank you for joining me on your physical fitness journey. Cannot wait to see the progress made. Get ready to pay the man together! No plan B here. The work will be done, it will be tough, but you will get better for it! Time to let it rip!
-Josh
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1 mile run 50 push ups 1200 meter run 50 air squats 800 meter run 50 pull ups 400 meter run 50 burpees
Deadlift 8×2 @85%
21-15-9 Deadlift 225 Overhead squat 135
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Run 3 mile
5 rds 21 cal row 7 bar mu 14 box jump over feet can touch 36”
5 rds 3 leggless rope climbs 100’ sled push 6 45’s on dog sled
Snatch 6×3 75-80%
Snatch pulls 5×2 90%
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Run 1 mile
4 rds 21 cal row 7 pull ups 14 box jump over feet can touch 24/20”
Snatch 4×3 75-80%
Snatch pulls 4×2 90%
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Front squat 5×5
5rds 12 devil press 24 sit-ups 18 cal row
Shoulder press 5×5 @75%
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50-40-30-20-10 Bike cal erg Wall balls 20#
Bench 4×10 @225 (or something challenging) (Last set dropped to 205 because I felt weak-JB)
Single arm Dumbbell bench press 4×10 75# db
Power clean and jerk 5×2 @80%
5 rds 20 cal ski 20 ttb 60’ sled pull with chain with 2×45’s
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Bench 4×10 @65%
Single arm Dumbbell bench press 4×10 40-50#/25-35#
Power clean and jerk 4×2 @80%
5 rds 20/15 cal ski 15/10 ttb
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Swim Warmup 10×50 on min Rest 30 sec 200 kick
Main 1k swim Rest 1 min 200 kick Rest 30 Sec 300 swim Rest 1 min 200 kick Rest 30 sec 4×100 on 2 min
Tread water for 7 min
Snatch 6×3 @80%
Snatch pulls 5×2 @90%
100 thrusters 135 On the min 5 burpees start with burpees
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Swim Warm up 200 swim 200 kick 200 pull
Main 500 swim rest 1 min 2×200 rest 30 sec Rest 1 min 4×100 rest 15 sec Rest 1 min 8×50 rest 10 seconds Rest 1 min
200 meter cool down
Tread water for 6 min no hands
4 sets 1:1 30 cal row 10 sandbag cleans 200#
Back squat 6×3 80-85%
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Swim Warm up 100 swim 100 kick 100 pull
Main 300 swim rest 1 min 2×100 rest 30 sec Rest 1 min 4×50 rest 15 sec Rest 1 min 8×25 rest 10 seconds Rest 1 min
200 meter cool down
Tread water for 4 min no hands
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Rest Day
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Bike erg 6 sets 2k bike hard pace Rest 90 sec Last set put to damper 10 and stand whole time
Goal was to hold 3:30 for 2k
20 min amrap 5 strict hspu 10 walking lunge 15 strict pull ups Wear 20# vest
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Rest Day
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Run 6×400 Rest 3 min between
3 rds 30 sit-ups 10 sandbag cleans 150#
Rest 5 min 3 rds 20 db snatch 100# 20 hand release push ups
Rest 5 min
5 rds 5 power cleans 205 10 back squats 205
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8 hill sprints 40 sec time frame 2 min rest between
Row Cals 0-7 min do 100 cals 7-13min do 80 13-18 do 60 18-21 do 40 21- till finish do 20
Snatch 4 heavy singles
Snatch pulls 5×3 @85%
4 rds 400 meter run 10 overhead squat 225
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Row Cals 0-7 min do 80 cals 7-13min do 60 13-18 do 40 18-21 do 20 21- till finish do 10
Snatch 4 heavy singles
4 rds 400 meter run 10 overhead squat 135
Optional Finisher:
8 hill sprints 40 sec time frame 2 min rest between
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100 bench 185 Every time you break 10 strict pull ups
Rest 10 min
3k row 200 burpees 100 cal assault bike
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Cleans 6×2 @85%
Jerks 5×3 @85%
4 rds 30 ghd 10 power cleans 205
5×8 dead stop deads 345 With 12 strict press each arm you pick Dumbbell
21-18-15-12-9-6-3 Assault bike cal Strict ring dip Db box step up 30# db 20” box
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Cleans 6×2 @85%
Jerks 5×3 @85%
4 rds 25 Abmat Sit Ups 10 power cleans 165/110
18-15-12-9-6-3 Assault bike cal Push Up Db box step up 30#/20# db/hand 20” box
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Rest Day
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Rest Day
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Rest Day
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