12 WEEK RANGER PREP

What are your 3 Rep Max's for the following lifts?:

Bench Press 275 lbs
Squat 350 lbs
Deadlift 425 lbs
Standing Military Press 195 lbs
 PACE CHART
MILE BEST 5KM/AVG 10KM/AVG TEMPO AVG HALF MARATHON RECOVERY
MILE PACE MILE PACE MILE PACE AVG MILE PACE DAY PACE
5:00 17:05/5:30 35:45/5:45 6:05 1:18:00/6:00 7:00

5:30 18:45/6:00 39:00/6:15 6:35 1:25:00/6:30 7:35

6:00 20:15/6:30 42:00/6:45 7:05 1:35:00/7:15 8:10

6:30 22:00/7:05 45:45/7:20 7:40 1:40:00/7:35 8:45

7:00 23:45/7:40 49:00/7:55 8:15 1:50:00/8:20 9:20

7:30 25:15/8:05 52:30/8:25 8:50 1:55:00/8:45 9:55

8:00 27:00/8:40 55:50/9:00 9:25 2:05:00/9:30 10:30

8:30 28:30/9:10 59:00/9:30 9:55 2:10:00/9:55 11:00

9:00 30:00/9:40 62:30/10:00 10:30 2:20:00/10:40 11:35

9:30 31:45/10:15 66:00/10:35 11:00 1:25:00/11:35 12:10

10:00 33:00/10:40 69:00/11:05 11:35 2:35:00/11:45 12:45

 WEEK 1
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 230 x5 265 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

2 mile tempo
CONDITIONING

5 RFT: 10 burpees + 10 leg tucks

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 180 x5 205 x5
STRENGTH

Weighted Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

10 min EMOM: 10 hand release push ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

3 mile ruck @ 55lbs, followed by 3x rope

RUN

climbs
CONDITIONING

3 rounds for time: 20 v-ups + 20 sit ups + 20

russian twists

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 275 x5 320 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Pull ups + GHD Sit ups pyramid:

10,9,8,7,6,5,4,3,2,1 of each

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 125 x5 145 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12
RUN

1 mile warmup, 4x400m, 4x100m

 RUN
1 mile warmup, 4x400m, 4x100m
CONDITIONING

200 butterfly sit ups for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

Aerobic Capacity: 60 min low impact cardio:

RUN

row, swim, bike, walk, hike, or easy jog

CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 1

Set 3 Set 4 Set 5

300 x5+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

235 x5+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
360 x5+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

165 x5+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 2
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 245 x3 280 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

3 mile tempo
CONDITIONING

8 RFT: 10 burpees + 20 air squats

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 195 x3 220 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

5 min EMOM: 15 hand release push ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

2m kit run, 5RFT: 5 pull ups, 10 push ups, 15

RUN

air squats
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 300 x3 340 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Cindy: 20 min AMRAP: 5 pull ups + 10 push

ups + 15 air squats

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 135 x3 155 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

1/2 mile warmup, 4x800 intervals, aim for

RUN

sub- 1/2 your best mile pace. Rest 3 min

between intervals
 1/2 mile warmup, 4x800 intervals, aim for

RUN
sub- 1/2 your best mile pace. Rest 3 min
between intervals
CONDITIONING

21-15-9 leg tucks + v-ups for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

Aerobic Capacity: 60 min low impact cardio:

RUN

row, swim, bike, walk, hike, or easy jog

CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 2

Set 3 Set 4 Set 5

315 x3+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

250 x3+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
385 x3+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

175 x3+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 3
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 265 x5 300 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

3 mile tempo
CONDITIONING

100 burpees for time

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 205 x5 235 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

10 min EMOM: 12 hand release push ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

3 mile ruck @ 60lbs, followed by 5x rope

RUN

climbs
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 320 x5 360 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Pyramid: 10 down to 1, 1 up to 10: pull ups.

Rest as necessary

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 145 x5 165 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12
RUN

1 mile easy run

 RUN
1 mile easy run
CONDITIONING

20 min AMRAP: 10 burpees + 10 wallballs

]
Movement Warm Up Set 1 Set 2
STRENGTH

65 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 3

Set 3 Set 4 Set 5

335 x1+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

260 x1+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
405 x1+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

185 x1+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 4
MONDAY Notes: Deload wee
Movement Warm Up Set 1 Set 2
Squat Warm Up 140 x5 175 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5

5 mile tempo run. Every mile conduct 20

RUN

burpees
CONDITIONING

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 110 x5 140 x5
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

50-40-30-20-10 push ups + butterfly sit ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

MURPH: 1 mile run + 300 air squats + 200

RUN

push ups + 100 pull ups + 1 mile run IN KIT

CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 170 x5 215 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

21-15-9 Pull ups + chin ups

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 80 x5 100 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

3x1 mile repeats, slow jog 3 min between

RUN

repeats
 3x1 mile repeats, slow jog 3 min between

RUN
repeats
CONDITIONING

100 sit ups for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

65 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 4
Notes: Deload week on the core lifts
Set 3 Set 4 Set 5
210 x5
x20
x5 x5 x5

Set 3 Set 4 Set 5

165 x5
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
255 x5
x10-12
x10-12

Set 3 Set 4 Set 5

115 x5
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 5
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 230 x5 265 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

3 mile tempo
CONDITIONING

100 burpees for time

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 180 x5 205 x5
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

100 hand release push ups for time

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH
RUN

4 mile ruck @ 60lbs

CONDITIONING

For time: 100 v-ups + 100 butterfly sit ups

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 275 x5 320 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Cindy: 20 min AMRAP: 5 pull ups + 10 push

ups + 15 air squats

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 125 x5 145 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

1 mile warm-up, 6x400m interval, rest 2 min

RUN

between interval
 1 mile warm-up, 6x400m interval, rest 2 min

RUN
between interval
CONDITIONING

10RFT: 10 wall balls + 10 leg tucks

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

70 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 5

Set 3 Set 4 Set 5

300 x5+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

235 x5+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
360 x5+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

165 x5+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 6
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 245 x3 280 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

4 mile tempo
CONDITIONING

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 195 x3 220 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

5 rounds for time: 20 push ups + 20 KB swing

@ 55 lbs

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

5 Rounds for time in KIT: 400m run + 20

RUN

burpees + 20 pull ups + 10 leg tucks

CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 300 x3 340 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 135 x3 155 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

1/2 mile warmup, 4x800 intervals, aim for

RUN

sub- 1/2 your best mile pace. Rest 3 min

between intervals
 1/2 mile warmup, 4x800 intervals, aim for

RUN
sub- 1/2 your best mile pace. Rest 3 min
between intervals
CONDITIONING

100 sit ups for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

70 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 6

Set 3 Set 4 Set 5

315 x3+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

250 x3+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
385 x3+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

175 x3+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 7
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 265 x5 300 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

5 mile tempo
CONDITIONING

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 205 x5 235 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

50-40-30-20-10 reps of: KB Swing + butterfly

sit ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

5 mile ruck @ 60lbs, followed by 5x rope

RUN

climbs
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 320 x5 360 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

100 pull ups for time

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 145 x5 165 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12
RUN

1 mile easy run

 RUN
1 mile easy run
CONDITIONING

20 min AMRAP: 10 burpees + 10 wallballs

Movement Warm Up Set 1 Set 2

STRENGTH

75 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 7

Set 3 Set 4 Set 5

335 x1+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

260 x1+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
405 x1+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

185 x1+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 8
MONDAY Notes: Deload wee
Movement Warm Up Set 1 Set 2
Squat Warm Up 140 x5 175 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

4 mile tempo run

CONDITIONING

10 RFT: 10 burpees + 20 air squats

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 110 x5 140 x5
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

5 min EMOM: 15 hand release push ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

MURPH REPEAT: 1 mile run + 300 air squats +

RUN

200 push ups + 100 pull ups + 1 mile run IN

KIT
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 170 x5 215 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

20 min AMRAP: 20 butterfly sit ups + 5 pull

ups

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 80 x5 100 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

4x1 mile repeats, slow jog 3 min between

RUN

repeats
 4x1 mile repeats, slow jog 3 min between

RUN
repeats
CONDITIONING

100 leg tucks for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

75 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 8
Notes: Deload week on the core lifts
Set 3 Set 4 Set 5
210 x5
x20
x5 x5 x5

Set 3 Set 4 Set 5

165 x5
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
255 x5
x10-12
x10-12

Set 3 Set 4 Set 5

115 x5
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 9
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 230 x5 265 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

2 mile tempo
CONDITIONING

100 burpees for time

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 180 x5 205 x5
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Chipper: 200 push ups + 200 butterfly sit ups.

Break it up as necessary.

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

6 mile ruck @ 35lbs. Push your pace on this

RUN

one
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 275 x5 320 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

Cindy repeat: 20 min AMRAP: 5 pull ups + 10

push ups + 15 air squats

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 125 x5 145 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

1/2 mile warmup, 8x400m interval, rest 2 min

RUN

between intervals
 1/2 mile warmup, 8x400m interval, rest 2 min

RUN
between intervals
CONDITIONING

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

80 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EEK 9

Set 3 Set 4 Set 5

300 x5+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

235 x5+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
360 x5+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

165 x5+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 10
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 245 x3 280 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

3 mile tempo
CONDITIONING

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 195 x3 220 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

150 KB Swing for time: 55lbs

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

2m kit run, 10RFT: 5 pull ups, 10 push ups, 15

RUN

air squats
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 300 x3 340 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 135 x3 155 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

1/2 mile warmup, 4x800 intervals, aim for

RUN

sub- 1/2 your best mile pace. Rest 3 min

between intervals
 1/2 mile warmup, 4x800 intervals, aim for

RUN
sub- 1/2 your best mile pace. Rest 3 min
between intervals
CONDITIONING

100 leg tucks for time

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

80 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EK 10

Set 3 Set 4 Set 5

315 x3+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

250 x3+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
385 x3+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

175 x3+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 11
MONDAY
Movement Warm Up Set 1 Set 2
Squat Warm Up 265 x5 300 x3
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

4 mile tempo
CONDITIONING

27-21-15-9 air squats + sit ups

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 205 x5 235 x3
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

10 min EMOM: 10 hand release push ups

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH
RUN

8 mile ruck @ 45lbs

CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 320 x5 360 x3
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

10 RFT: 10 toes to bar

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 145 x5 165 x3
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12
RUN

1 mile easy run

 RUN
1 mile easy run
CONDITIONING

20 min AMRAP: 10 burpees + 10 wallballs

]
Movement Warm Up Set 1 Set 2
STRENGTH

90 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EK 11

Set 3 Set 4 Set 5

335 x1+ (max reps)
x20
x5 x5 x5

Set 3 Set 4 Set 5

260 x1+ (max reps)
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
405 x1+ (max reps)
x10-12
x10-12

Set 3 Set 4 Set 5

185 x1+ (max reps)
x10-12
x10-12
Set 3 Set 4 Set 5
 WEEK 12
MONDAY Notes: Deload wee
Movement Warm Up Set 1 Set 2
Squat Warm Up 140 x5 175 x5
STRENGTH

Weighted Lunges x20 x20

Box Jumps x5 x5
RUN

4 mile tempo run

CONDITIONING

TUESDAY
Movement Warm Up Set 1 Set 2
Bench Warm Up 110 x5 140 x5
STRENGTH

Weight Pull ups x5 x5

Tricep Extension x10-12 x10-12
Hammer Curls x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

150 hand release push up for time

WEDNESDAY
Movement Warm Up Set 1 Set 2
STRENGTH
STRENGTH

FINAL MURPH: Beat your previous two times:

RUN

1 mile run + 300 air squats + 200 push ups +

100 pull ups + 1 mile run IN KIT
CONDITIONING

THURSDAY
Movement Warm Up Set 1 Set 2
Deadlift Warm Up 170 x5 215 x5
STRENGTH

DB Curls x10-12 x10-12

Skullcrushers x10-12 x10-12
RUN

3 miles recovery pace

CONDITIONING

25-20-15-10-5: leg tucks

FRIDAY
Movement Warm Up Set 1 Set 2
Strict Press Warm Up 80 x5 100 x5
STRENGTH

Arnold Press x10-12 x10-12

Lateral DB Raise x10-12 x10-12

4x1 mile repeats, slow jog 3 min between

RUN

repeats
 4x1 mile repeats, slow jog 3 min between

RUN
repeats
CONDITIONING

SATURDAY
Movement Warm Up Set 1 Set 2
STRENGTH

90 min aerobic capacity: easy effort swim,

RUN

bike, run
CONDITIONING

SUNDAY

REST DAY. Do mobility/yoga/stretching for 15-30 minutes

EK 12
Notes: Deload week on the core lifts
Set 3 Set 4 Set 5
210 x5
x20
x5 x5 x5

Set 3 Set 4 Set 5

165 x5
x5
x10-12
x10-12

Set 3 Set 4 Set 5

 Set 3 Set 4 Set 5
255 x5
x10-12
x10-12

Set 3 Set 4 Set 5

115 x5
x10-12
x10-12
Set 3 Set 4 Set 5