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Operator Achilles - WEEK 6
MONDAY TUESDAY
SESSION 26 SESSION 27
Obj: Strength, Chassis Obj: Tactical Agility, Work
Integrity Capacity
Warm Up: Warm Up:
3 Rounds 3 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg
5x Hand Release Push Ups 8x Box Jumps @ 20”
1x Pull Up 4x Prone to Sprint
Instep Stretch Instep Stretch
Training: Training:
(1) 6 Round Grind… (1) 4 Rounds
Leg Blaster TAC SEPA -
50% Max Rep Hand Release Under/Over/Under Drill
Push Ups 30 Second Rest
50% Max Rep Pull Ups
(2) Repeat (1) wearing 25#
Use SESSION 16 Max Rep weight vest, IBA or
Results to Calculate your backpack
Reps for Part (1)
(3) 17 Rounds, Every Minute
(2) 20 Minute Grind… on the Minute ....
60 Second 1-Arm Farmers
Carry @ 55/75# Dumbbell Rounds 1-5:
(alternate hands each 4x Sandbag Getup @ 40/60#,
round) then 7x Burpees
5x Standing Russian Twist @
15/25# Rest Round 6
5x Sandbag Get Up @ 60/80#
10x Swings @ 20/24kg Rounds 7-11:
4x Sandbag Getup @ 40/60#,
Grind = Work Steadily, not then 7x Burpees
Frantically
Rest Round 12
(3) Foam Roll Legs, Low Back
Rounds 13-17:
4x Sandbag Getup @ 40/60#,
then 7x Burpees
(4) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
5x Shoulder Dislocate
Comments:
Note the increase to 4x
Sandbag Getups for part
(3)
<-- Operator Achilles - WEEK 7
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WEDNESDAY THURSDAY FRIDAY
SESSION 28 SESSION 29 SESSION 30
Obj: Endurance Obj: Strength, Chassis Obj: Work Capacity,
Integrity Endurance
Warm Up:
4 Rounds Warm Up: Warm Up:
5x Walking Lunges 3 Rounds 4 Rounds
5x Hand Release Push Ups 8x Walking Lunges 10x Goblet Squats @ 12kg
Run 50m 5x Hand Release Push Ups 5x Power Clean @ 65/85#
Instep Stretch 1x Pull Up 2x Prone to Sprint
Instep Stretch Instep Stretch
Training:
(1) 2 Rounds Training: Training:
Run 2 Miles at your “2 Mile (1) 30 Minute Grind … (1) 15 Minute AMRAP (As
Interval Pace” using your 4x Hand Release Push Ups Many Rounds as Possible)
SESSION 18 6-Mile Run 4x Alligator Push Ups 3x Power Clean @ 75/115#
Time and the MTI Run 4x Clapping Push Ups, then… 3x Prone to Sprint
Interval Calculator Walk Back to Start
Rest 6 Minutes Between 5x Backwards Sandbag Drag
Efforts @ 40/60# (2) Ruck 2 Miles @ 65# Ruck
plus a 10# Rubber Rifle,
6x Squat dumbbell or sledge
3x Squat Jump hammer, Moderate Pace
3x Broad Jump
“Moderate” = comfortable but
(2) 20 Minute Grind… not easy
60 Second 1-Arm Farmers
Carry @ 55/75# Dumbbell
(alternate hands each
round)
5x Standing Russian Twist @
15/25#
5x Sandbag Toss & Chase @
40/60#
10x Swings @ 20/24kg
Grind = Work Steadily, not
Frantically
(3) Foam Roll Legs, Low Back
Operator Achilles - WEEK 5 -->