Feb 23-29

Week 6 Feb 23 - 29

Day 1

A. Complete 3 sets of:

1 arm Waiter Squats (aka. 1 arm Goblet Squat) 8-10 reps (use what you have available -small weight pack, rope bag, water jug, dumbbell or kettlebell) video - 1 arm Goblet Squat

Sumo Deadlift Highpull 8-10 reps (use what you have available - KB, water jug, or a weighted pack) video -

Sumo Deadlift High Pull

Rest 1 min between sets

B. Complete 3 sets:

5-7 Burpees (fast as able)

20 Situps

1 min Plank hold on hands

rest 1 min between sets

A. Complete 3 sets:

1 Leg Deadlift 10/per leg use either bodyweight or hold a water jug or KB or DB in hand that is touching the ground, video- 1 Leg Deadlift

1 arm KB Press 6-8 reps (sub water dromedary bag and hold straps to press up) - video - 

1 arm KB Press

Sandbag Walking Lunges 20 total steps - switch sandbag on shoulders half way- (hold sandbag over 1 shoulder and perform walking lunges, substitute by shouldering a pack over 1 shoulder or a medicine ball on 1 shoulder)
Video - Shouldered Sandbag Walking Lunges

B. Sandbag Getups (can substitute climbing rope bag or medicine ball) - complete 50 Sandbag Get ups for Time (do 25 per shoulder)

Video - Sandbag Getups

Week 5 (Feb 16-22)

Week 5

Day 1

A. Complete 3 sets:

Zercher Pack (Sandbag) Squats 10-12 reps (cradle a loaded pack at chest or sandbag and squat deep as able) video - Zercher
If you have access to a gym perform Goblet Squats by holding KB or DB, video - Goblet Squat

Bent Over Pack (Sandbag) Row 6-8 reps (Use pack, rope bag or sandbag. If you have access to a gym use a barbell)

video - Bent Over Row

L- Sit Hold - AMSAP hold for 1 set (amsap = as many secs as possible) video - L Sit
Rest 1 min between sets

B. Complete 100 walking lunges for time (no weight) - record time and post to comments

Video - Walking Lunges

Day 2

A. Complete 3 sets:

Backpack cleans/Sandbag Cleans 8-10 reps video - 
Sandbag Cleans

Scap Push ups 6-8 reps

video - Scap Push ups

Reverse Lunge Squats 14-20 alternating total steps (cradle a loaded backpack in arms or hold a DB in each hand) video - Reverse Lunge Squats

Rest 1 min between sets

B. Run: Recovery pace

30 secs at 85% effort

30 secs at 50% effort

x 15 sets

*this will take 15 mins, substitute a rowing machine if available

Week 4 (Feb 9-15)

Week 4 (Feb 9-15)

Day 1

A. Complete 3 sets of:

Goblet Pack Squats 8-12 reps (hold a loaded pack at chest and squat deep as able, or hold a kettlebell or dumbbell at chest) video - Goblet Squats

Sumo Deadlift Highpull 8-12 reps (use KB or a water jug (or dromedary bag) or a weighted pack) video -

Sumo Deadlift High Pull

Rest 1 min between sets

B. Complete 3 sets:

5-7 Burpees (fast as able)

30 secs each side of Side Plank Hold

20 secs of Tuck Jumps - video - 

Tuck Jumps

rest 1 min between sets

Day 2

A. Complete 4 sets:

Backpack cleans/Sandbag Cleans 6-8 reps, video - 

Sandbag Cleans

1 arm KB Press 6-8 reps (sub water dromedary bag and hold straps to press up), video - 

1 arm KB Press

Sandbag Walking Lunges 20 total steps - switch sandbag on shoulders half way- (hold sandbag over 1 shoulder and perform walking lunges, substitute by shouldering a pack over 1 shoulder or a medicine ball on 1 shoulder)
Video - Shouldered Sandbag Walking Lunges

B. Sandbag Getups (can substitute climbing rope bag or medicine ball) - complete 40 Sandbag Get ups for Time (do 20 per shoulder)

Video - Sandbag Getups

Week 3 Feb 2-8

Week 3 (Feb 2- 8)

Day 1
A. Complete 3 sets:
Zercher Pack (Sandbag) Squats 10-12 reps (cradle a loaded pack at chest or sandbag and squat deep as able) video - Zercher Sandbag Squats
Bent Over Pack (Sandbag) Row 6-8 reps (Use pack, rope bag or sandbag. If you have access to a gym use a barbell)
video - Bent Over Pack Rows
Burpees (fast) x 5 reps
Hollow Rocks x 20-40 secs, (do these on a stable but soft surface like a yoga mat or ensolite pad) video - Hollow Rocks
Rest 1 min between sets

B. Run/Sprint 1 min, rest walk 2 mins x 5 sets
(effort level each set should increase - 75%, 80%, 85%, 90%, 95% effort)

Day 2 
A. Complete 4 Sets:
Pack or Sandbag Clean & Press 6-8 reps (Clean the pack/bag to your shoulders and then press the weight overhead) video - Sandbag Clean & Press
Overhead Walking Lunges 10-12 alternating steps (hold pack, rope bag or sandbag overhead while performing walking lunges) video - Sandbag Overhead Walking Lunges
Rest 1 min between sets

B. Tabata Situps
Do situps for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins.
Video - Tabata Situps

Week 2 (Jan 26-Feb 1)

Week 2 (Jan 26-Feb 1)

Day 1
A. Complete 3 sets:
Goblet Pack Squats 10-12 reps (hold a loaded pack cradled at chest and squat deep as able, or hold a kettlebell or dumbbell at chest) video - Goblet Squat
Sumo Deadlift Highpull 10-12 reps (use KB or a water jug/dromedary bag or a weighted pack)
video - Sumo Deadlift High Pull
Burpees 8-10 reps Fast (full Burpee go down to ground, touch chest and hips to ground, get back up to standing and do a jump and clap hands overhead, that's 1 rep)
Plank Hold 1 min (from hands) video - Plank Hold
Rest 1 min between sets

B. Sandbag Getups (can substitute climbing rope bag or medicine ball) - complete 30 Sandbag Get ups for Time (do 15 per shoulder)
Video - Sandbag Getup

Day 2
A. Complete 3 sets:
Backpack cleans/Sandbag Cleans 10-12 reps, video - Sandbag Cleans
1 arm KB Press 8-10 reps  (substitute water dromedary bag and hold straps to press up) -
video - 1 arm KB Press
Sandbag Walking Lunges with Zercher Carry 20 alternating steps (hold sandbag cradled in front of shoulders and upper chest, can substitute by cradling a loaded backpack or duffle bag - focus on keeping chest and eyes up) video - Sandbag Walking Lunge Zercher Carry
Rest 1 min between sets

B. Tabata Push ups 
Do push ups for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins.
(Ensure full range of motion by touching chest to deck each rep, go either from toes or from knees as able to ensure chest to deck)

General Notes:
Warm up by doing 2-5 mins of easy pace running, biking or on a rowing machine to get the blood flowing. Then 5-10 mins of mobility (lax ball or foam roller) and stretching to any tight or stiff areas of your body. During the workout if you get the top number of suggested reps and can add weight, then add weight. If you can't get the minimum number of reps then decrease your weight.
Please post a comment if you are doing these workouts so I know how many people are following. Also post if you have a question about the workouts or have any comments and I will post a reply. Thanks and enjoy!

Week 1 (Jan 19-25)

Week 1 (Jan 19-25)

Day 1
A. Complete 3 sets:
Goblet Pack Squats 8-10 reps (hold a loaded pack at chest and squat deep as able, or hold a kettlebell or dumbbell at chest) video - Goblet Squats
Sumo Deadlift Highpull 8-10 reps (use KB or a weighted pack) video -
Sumo Deadlift High Pulls
Side plank hold for 30 secs each side, video - Side Planks
Rest 1 min between sets

B. Tabata Tuck Jumps
Do tuck jumps for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins. Focus on soft landing.
Video - Tuck Jumps

Day 2
A. Complete 3 sets:
Backpack cleans/Sandbag Cleans 8-10 reps, video - Sandbag Cleans
Scap Push ups 6-10 reps, video - Scap Push ups
Reverse Lunge Squats 12-16 alternating total steps (wear loaded backpack on front of torso or hold a DB in each hand) video - Reverse Lunge Squats
Rest 1 min between sets

B. Run/Sprint 30 secs, rest walk 1 min x 5 sets
(effort level each set should increase - 75%, 80%, 85%, 90%, 95% effort)


General Notes:
Warm up by doing 2-5 mins of easy pace running, biking or on a rowing machine to get the blood flowing. Then 5-10 mins of mobility (lax ball or foam roller) and stretching to any tight or stiff areas of your body. During the workout if you get the top number of suggested reps and can add weight, then add weight. If you can't get the minimum number of reps then decrease your weight.
Please post a comment if you are doing these workouts so I know how many people are following. Also post if you have a question about the workouts or have any comments and I will post a reply. Thanks and enjoy!