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