3-30 Work Capacity - WEEK 2

SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10

Obj: Work Capacity Obj: Work Capacity Obj: Strength Obj: Work Capacity Obj: Endurance

Warm-up: Warm-up: Warm-up: Warm-up: Training:

3 Rounds 3 Rounds 3 Rounds 3 Rounds (1) Run 6 miles at a moderate
5x Burpees 20x Step-ups Barbell Complex - 45/65# 5x Burpees pace.
5x Air Squats 3x Scotty Bobs - 15/25# Instep Stretch 5x Air Squats Moderate = comfortable, but
10x Sit-ups Instep Stretch Training: 10x Sit-ups not easy. You should be
Instep Stretch Training: (2) 5 Rounds Instep Stretch able to speak in whole
Training: (1) 17 Rounds, every 60 sec. 2x Power Clean - increase Training: sentences during the entire
(1) As Many Rounds As 3x Curtis Ps - 45/65# load until 2x is hard but (1) 5 Rounds run.
Possible in 15 min. Rest 5 min. doable 300m Shuttle Run (don’t
50m Sandbag Pick up and (2) 6 Rounds 5x Dislocates touch line)
throw - 40/60# 12x Back Squats - 45/65# (3) 5 Rounds 20x KB Swings - 16/20kg
10x Box Jumps - 20” 12x Sit-ups 5x KB Walking Lunge - 30 sec. Rest
10x Horizontal Pull-ups 6x25m Shuttle laps increase load until 5x is Rest 5 min.
Rest 5 min. (3) 4 Rounds hard but doable, then (2) 1 Rounds
(2) 5 Rounds, every 60 sec. 20/20 Elevated Side immediately... Mini Leg Blaster
6x Hinge - 95/135# Bridge 1x Jump Lunge 20x Burpees
6x Burpees 5x Russian Triangle - Lat + Pec Stretch Mini Leg Blaster
Rest 5 min. 25/35# (4) 5 Rounds Rest 5 min.
(3) 10-9-8-7-6-5-4-3-2-1 for 60 sec. Plate Carry - 5x KB Floor Press - (3) 7 Rounds, every 60 sec.
time 70/90# increase load until hard but 3x Turkish Get-ups -
Sandbag Back Squats - (4) 3 Rounds doable 8/12kg
40/60# Lat + Pec Stretch 3/5x Chin-ups Farmer’s Carry for
Scotty Bobs - 15/25# - Foam Roll Low Back Pigeon Stretch remainder of time (use 2
each row is 1x KBs)
Russian Twists - 25/35# (4) 4 Rounds
(4) 4 Rounds 40 sec. Hello Dollies
7x Ab Wheel Rollouts 20 sec. Rest
7x GHD Sit-ups (5) 4 Rounds
(5) 3 Rounds 40 sec. Superman Hold
Foam Roll Low Back 20 sec. Rest
3x Shoulder Jackknives (6) 3 Rounds
Hip Flexor + Pigeon
Stretch
Lat + Pec Stretch