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Basic Operator Charlie Mission 0421
Basic Operator Charlie Mission 0421
Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
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Basic Operator Workout 1
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Tempo Rest Notes
Reps
1
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Basic Operator Workout 2
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Reps Tempo Rest Notes
2
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Day 3 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports
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3
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Basic Operator Workout 3 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Reps Tempo Rest Notes
4
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Basic Operator Workout 4 - Superseries
Assignment: 4 Sets Max Reps
** Ten Seconds Rest between each different form of Pullup - 3 minutes Rest
Between Exercise Changes
** Ten Seconds Rest between each different form of Pushup - 3 minutes Rest
Between Exercise Changes
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Basic Operator Workout 4 - Superseries
Assignment: 4 Sets Max Reps
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Group Exercise Sets x Reps Tempo Rest Notes
Plank 1 minute
** T** To complete the Super Series you will work through Group A
rest three minutes, work through group B rest for 3 minutes, work
through group c and rest for 3 minutes. Once you have completed
all 3 start back at Group A. Do 3 sets of each Group.
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6
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Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
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Basic Operator Workout 5 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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7
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Day 7 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports
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8
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Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
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Basic Operator Workout 6
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
9
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Basic Operator Workout 7
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
10
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Day 10 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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11
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Basic Operator Workout 8 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
12
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Mission Brief - Basic Operator : Day 12
Mission Charlie - Groupings and Taskings
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Dynamic Warmup Cool Down
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Basic Operator Workout 9 - Superseries
Assignment: 4 Sets Max Reps
** Ten Seconds Rest between each different form of pullup - 3 minutes Rest
Between Exercise Changes
** Ten Seconds Rest between each different form of pullup - 3 minutes Rest
Between Exercise Changes
Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days
13
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Basic Operator Workout 9 - Superseries
Assignment: 4 Sets Max Reps
!
Group Exercise Sets x Reps Tempo Rest Notes
Plank 1 minute
** T** To complete the Super Series you will work through Group A
rest three minutes, work through group B rest for 3 minutes, work
through group c and rest for 3 minutes. Once you have completed
all 3 start back at Group A. Do 3 sets of each Group.
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14
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Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
!
!
Basic Operator Workout 10 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes
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15
Insert Header Image Here
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Day 14 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports
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16
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Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
!
!
Basic Operator Workout 11
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes
17
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Basic Operator Workout 12
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes
18
Insert Header Image Here
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Day 17 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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19
Insert Header Image Here
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Basic Operator Workout 13 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes
20
Insert Header Image Here
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Basic Operator Workout 14 - Superseries
Assignment: 4 Sets Max Reps
Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days
21
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Basic Operator Workout 14 - Superseries
Assignment: 4 Sets Max Reps
Plank 1 minute
** T** To complete the Super Series you will work through Group A
rest three minutes, work through group B rest for 3 minutes, work
through group c and rest for 3 minutes. Once you have completed
all 3 start back at Group A. Do 3 sets of each Group.
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22
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Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
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!
Basic Operator Workout 15 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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!
23
Insert Header Image Here
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Day 21 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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!
!
!
After Action Reports
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!
!
!
24
Insert Header Image Here
Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
!
Basic Operator Workout 16
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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25
Insert Header Image Here
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Basic Operator Workout 17
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes
26
Insert Header Image Here
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!
!
!
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Day 24 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports
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27
Insert Header Image Here
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Basic Operator Workout 18 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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28
Insert Header Image Here
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Basic Operator Workout 19 - Superseries
Assignment: 4 Sets Max Reps
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Group Exercise Sets x Reps Tempo Rest Notes
Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days
29
Insert Header Image Here
!
!
!
!
!
!
!
!
!
Basic Operator Workout 19 - Superseries
Assignment: 4 Sets Max Reps
Plank 1 minute
** To complete the Super Series you will work through Group A rest
three minutes, work through group B rest for 3 minutes, work
through group c and rest for 3 minutes. Once you have completed
all 3 start back at Group A. Do 3 sets of each Group.
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!
!
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!
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!
!
30
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Dynamic Warmup Cool Down
Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2
Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2
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Basic Operator Workout 20 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
31
Insert Header Image Here
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Day 28 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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