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Physical Program
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”3.19.1″ background_color=”#fbfcfd” custom_padding=”0|0px|0|0px|false|false”][et_pb_row custom_padding=”15.0781px|0px|0|0px|false|false” _builder_version=”3.17.6″ gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_4__hover=”off” parallax_4__hover_enabled=”off” parallax_5__hover=”off” parallax_5__hover_enabled=”off” parallax_6__hover=”off” parallax_6__hover_enabled=”off” parallax_method_1__hover=”on” parallax_method_1__hover_enabled=”on” parallax_method_2__hover=”on” parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” parallax_method_4__hover=”on” parallax_method_4__hover_enabled=”on” parallax_method_5__hover=”on” parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” 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”][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 14-20
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Awesome job last week guys. Shout out to FitLikeSutherland321 for the hard work on the bike, and lamaxofsu for being solid on the Sandbag. If you guys could change your visual names to real names, I’d love to be able to shout out people weekly on strong efforts and use your real names!
Couple pieces from last weeks military made their way to competition and vice versa. Post those times! I want to see some people get after it and get compeitive. Nothing better than throwing down with some purpose!
-Josh
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[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”0px||” _builder_version=”3.18.6″][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.18.6″][/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Monday Jan 14th Military ” _builder_version=”3.19.4″]
Run
3 mile run
Recover, Then-
3k row
100 pull ups strict
30 power cleans 185
30 ring dips
100 ghd sit-ups
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Monday
Run
3 miles
Recover, Then-
Muscle snatch
6×3 @80%
Snatch
6×3@80%
Snatch pulls @85%
5×2
100’ farmer a carry
165# in each hand
80 ghd
60 db snatch 85#
40 thruster 95
20 bar mu
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Run
1 mile
Recover, Then-
Muscle snatch
4×3 @80%
Snatch
4×3@80%
Snatch pulls @85%
5×2
100’ farmer a carry
115# in each hand
80 sit up
60 db snatch 50#
40 thruster 65
20 chest to bar
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Front squat
6×3 @85%
21-15-9
Front squat 205
Hand release push up
Burpee
Strict single arm db press
4×8 reps each arm
You picked weight
Kb waiter press single arm
4 sets of 8 each arm.
You hold the kb flat on your hand like holding a tray from the bottom
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Back squat
6×3@85%
3 rds
500 meter row
30 strict hspu
30 burpee over a parallet
21 sandbag cleans 150
9 rope climbs
Rest 6 min
9 rope climbs
21 sandbags 150
4×10 bench @225 (Heavy Weight)
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Back squat
4×3@85%
Bench Press
3×3 @80%
3 rds
500 meter row
15 L-Sit DB Press
15 burpee over rower
Then
21 Hang Power Cleans 115/75
5 rope climbs
Rest 6 min
5 rope climbs
21 Hang Power Cleans 115/75
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Swim
Warm up
100 swim
100 kick
100 pull
200 swim
Main
500 swim
Rest 1 min
4×50 on min
Rest 1 min
200 swim rest 10 sec
200 kick
Rest 1 min
500 swim
Tread water for 7 min try to go 30 sec hands in 30 sec hands out of water
Clean and jerk
Work up to heavyish
Then hit 5 doubles
Death by clean and jerk at 135
Perform 1 clean and jerk on min 1. 2 on min 2 3 on min 3 and so on until you can’t get the number of reps you are supposed to hit within your min
As soon as you fail
Go to
An 8 min emom
10 burpees on the min plus 20 du each min same min
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Swim
Warm up
100 swim
100 kick
100 pull
200 swim
Main
500 swim
Rest 1 min
4×50 on min
Rest 1 min
200 swim rest 10 sec
200 kick
Rest 1 min
500 swim
Tread water for 7 min try to go 30 sec hands in 30 sec hands out of water
Bike erg
Warmup
1 min standing /:30 sec seated
2 min standing /1 min seated
3 min standing /1:30 seated
4 min standing /2 min seated
Main
3 x10 min standing /2:30 seated
5 min seated
Damper on 10 on standing
5 rds
10 strict db press 55# RA
10 strict db press 55# La
10 strict pull ups
Power clean and jerk
5×2 @80%
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Swim
Warm up
50 swim
50 kick
50 pull
100 swim
Main
300 swim
Rest 1 min
4×50 on min
Rest 1 min
100 swim rest 10 sec
100 kick
Rest 1 min
300 swim
Tread water for 5 min try to go 30 sec hands in 30 sec hands out of water
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Rest Day
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Rest Day
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Rest Day
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Run
4×800 meter run rest 3 min between
5×200 meter run resting 1 min between
4 rds
6 sandbag cleans 150
3 rope climbs 15’
Right Into
3 rds
1k bike erg
20 wall balls 20#
Right into
2 rds
20 ttb
120’ walking lunge with 55# db’s
Right into
1 rd
30 devil press 55# db’s
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Run
8 hill sprints should last about 45 sec rest is walk down
Kalsu
100 thrusters 135/95
Every min including 0 perform 5 burpee
Nest Workout-
Ski erg cal
Strict ring dip
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Run
6 hill sprints should last about 45 sec rest is walk down
Kalsu
100 thrusters 95/65
Every min including 0 perform 5 burpee
Ski erg cal (Sub Row if needed)
Ring dip
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Back squat
6×3 @85%
20 min amrap
5 weighted pull ups 45#
10 db bench 80#db’s
15 front squat 115
Then-
100 sit ups for time
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Power snatch
6×3 @80%
Snatch pulls
5×3 @90%
5 rds
12 devil press 55# db’s
24 ghd sit-ups
18 cal row
5 sets
1500 meter bike erg standing damper 10
2 min Easy seated bike between
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Power snatch
6×3 @80%
Snatch pulls
5×3 @90%
5 rds
6 devil press 40# db’s
12 ghd sit-ups
18 cal row
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Rest Day
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Clean and jerk
Work to heavy
Then
5 sets of doubles @80%
10 min on min
10 deads 225
10 ttb
Same min
8 sets
New set every 3 min
15 cal sprint assault bike
6 bench 225
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Rest Day
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