Everything Program

This program is geared for the guy who wants it all…meaning a 500lb back squat and a 5min
mile and everything in between. This type of dual capacity is difficult to achieve and requires intense
training and quite a bit of time commitment. The program reflects this. Only attempt this program if you
have the time and energy to devote to it. Don’t be afraid to back off every now and then if needed or
take a light day… that’s not being weak it’s training smart… listen to your body. At the end of this packet
will be an appendix with our various menus. Also most exercises in the program are available for viewing
on the TAP portal page. If you need any assistance with interpretation or exercise technique work do not
hesitate to ask.

Joshua.everett@navsoc.socom.mil
619-537-3413
 Week 1 workouts:  
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Landing training: see appendix
3. 10x100m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x5 1x5 1x5 2x5
6. Back Squat 1x5 1x5 1x5 2x5
7. Bench press 1x5 1x5 1x5 2x5
8. Strict Pullups: 1 set max reps
9. Glute‐ham raise 30 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x8
5. pushups: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 8+8 8+8 8+8
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x1miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x5 1x5 1x5 2x5
6. Front Squat 2x5 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 10x2 with same wt as Monday
8. Strict Pullups: 1 set max reps
9. Glute‐ham raise 30 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
how far can you go in 20min? Start with 1 deadlift 185lbs and 1 pushups, then 2
DL & 2 pushups, then 3&3. see how far you can get in 20min

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
4 rounds for time
run 400, 50 air squats

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 2 workouts:  
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Landing training: see appendix
3. 10x100m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x5 1x5 1x5 2x5
6. Back Squat 1x5 1x5 1x5 2x5
7. Bench press 1x5 1x5 1x5 2x5
8. Strict Pullups: 5minutes density: perfrom a set every min on the min for 5min: same reps ea set
9. Glute‐ham raise 40 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x8
5. pushups: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 8+8 8+8 8+8
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
3x1miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x5 1x5 1x5 2x5
6. Front Squat 2x5 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 10x2 with same wt as Monday
8. Strict Pullups: 5minutes density: perfrom a set every min on the min for 5min: same reps ea set
9. Glute‐ham raise 40 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 thrusters (95lbs), pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
10,9,8,7,6,5,4,3,2,1
handstandpushups, chest to bar pullups, box jump 30"

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 3 workouts:  
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Landing training: see appendix
3. 10x100m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x3 1x3 1x3 2x3
6. Back Squat 1x3 1x3 1x3 2x3
7. Bench press 1x3 1x3 1x3 2x3
8. Strict Pullups: buildups: start w/1 rep add a rep every min on the min till you fail
9. Glute‐ham raise 50 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x8
5. pushups: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 8+8 8+8 8+8
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
4x1miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x3 1x3 1x3 2x3
6. Front Squat 2x3 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 10x1 with same wt as Monday
8. Strict Pullups: buildups: start w/1 rep add a rep every min on the min till you fail
9. Glute‐ham raise 50 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: run 400m, 21 KB swing 24k, 12 pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: 10 back squat 135lbs, sled drag 110lbs forwards 20yds, backwards 20yds

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 4 workouts:  
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Landing training: see appendix
3. 10x100m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x3 1x3 1x3 2x3
6. Back Squat 1x3 1x3 1x3 2x3
7. Bench press 1x3 1x3 1x3 2x3
8. Pullups: none
9. Glute‐ham raise none break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL none
5. Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups none
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
4x1miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x3 1x3 1x3 2x3
6. Front Squat 2x3 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 10x1 with same wt as Monday
8. Pullups: none
9. Glute‐ham raise none break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 225lb deadlift, handstand pushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
none

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 5
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Pro‐agility: 6 reps 45 sec rest between reps
3. 6x150m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 1x2 1x2 3x2
6. Back Squat 1x2 1x2 1x2 3x2
7. Bench press 1x2 1x2 1x2 3x2
8. L‐Pullups: 1 set max reps
9. Glute‐ham raise 45 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x6
5. Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 6+6 6+6 6+6
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x2miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 1x2 1x2 3x2
6. Front Squat 3x2 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 12x2 with 70% wt as Monday
8. L‐Pullups: 1 set max reps
9. Glute‐ham raise 45 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 DB hang squat clean 50lb db's, handstand pushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
30 reps for time power clean & push press 135lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 6
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Pro‐agility: 6 reps 45 sec rest between reps
3. 6x150m sprints: 3min rest between sprints
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 1x2 1x2 3x2
6. Back Squat 1x2 1x2 1x2 3x2
7. Bench press 1x2 1x2 1x2 3x2
8. L‐Pullups: 5minutes density
9. Glute‐ham raise 55 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x6
5. Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 6+6 6+6 6+6
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x2miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 1x2 1x2 3x2
6. Front Squat 3x2 may not need warm‐up sets here if squat clean was heavy enough
7. Bench press 1x2 1x2 1x2 12x2 with 70% wt as Monday
8. L‐Pullups: 5 min density
9. Glute‐ham raise 55 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
rounds in 20minutes: 5 pullups, 10 pushups, 15 squats

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 push press 115lbs, burpees, pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 7
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Pro‐agility: 6 reps 45 sec rest between reps
3. none
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  find your max today
6. Back Squat find your max today
7. Bench press find your max today
8. Pullups: none
9. Glute‐ham raise none break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3. 1 power clean + 3 strict press + 2 push press 1x 1x 3x
4. RDL 1x10 1x8 3x6
5. Ring Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Step‐ups 6+6 6+6 6+6
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x2miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  find max
6. Front Squat max may not need warm‐up sets here if squat clean was heavy enough
7. Bench press none
8. Pullups: none
9. Glute‐ham raise none break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: row 500m, 50 dips

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
run 1mile, 20 rounds of 5 pullups, 10 pushups, 15 squats, run 1mile

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 8
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Pro‐agility: 6 reps 45 sec rest between reps
3. 6x150m 3min rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 5x5 65%
6. Back Squat 1x10 50% 2x10 60%
7. Bench press 1x10 50% 2x10 60%
8. Kipping Pullups: 5minutes density
9. Glute‐ham raise 30 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x3 1x3 2x3
4. 1 leg RDL 8+8 8+8 8+8
5. Ring Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x3miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 5x5 65%
6. Back Squat 1x2 50% 1x2 60% 5x5 65%
7. Bench press 1x2 50% 1x2 60% 5x5 65%
8. weighted Pullups: 1x10 2x10
9. Glute‐ham raise 30 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
100 pullups, 100 pushups, 100 situps, 100 air squats

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: run 800m, row 1000m

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 9
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. 4 corners agility: 6 reps 45 sec rest between reps
3. 10x100m hill sprints walk back down rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 6x4 70%
6. Back Squat 1x2 50% 1x2 60% 3x5 70%
7. Bench press 1x2 50% 1x2 60% 3x5 70%
8. Kipping Pullups: buildups
9. Glute‐ham raise 50 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x3 1x3 2x3
4. 1 leg RDL 8+8 8+8 8+8
5. Ring Dips: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x3miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80%
8. weighted Pullups: 1x10 2x10
9. Glute‐ham raise 50 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
4 rounds: row 500m, 10 pistols (5ea) 7 hang squat clean thruster 135lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 pushups, ring dips, handstand pushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 10
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. 4 corners agility: 6 reps 45 sec rest between reps
3. 10x100m hill sprints walk back down rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 7x3 75%
6. Back Squat 1x2 50% 1x2 60% 5x5 70%
7. Bench press 1x2 50% 1x2 60% 5x5 70%
8. Kipping Pullups: max
9. Glute‐ham raise 55 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x3 1x3 2x3
4. 1 leg RDL 8+8 8+8 8+8
5. HSPU: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x3miles
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 90%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 90%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 90%
8. weighted Pullups: 1x8 2x8
9. Glute‐ham raise 55 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: 5 deadlift 285lbs, 10 burpees

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: 20 pullups, 30 pushups, 40 situps, 50 squats, rest 3min

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 11
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. 4 corners agility: 6 reps 45 sec rest between reps
3. 10x100m hill sprints walk back down rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80%
6. Back Squat 1x10 50% 2x10 60%
7. Bench press 1x10 50% 2x10 60%
8. Kipping Pullups: none
9. Glute‐ham raise 55 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x3 1x3 2x3
4. 1 leg RDL none
5. HSPU: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
1x4mi, 1x2mi
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  none
6. Back Squat 4x10 50%
7. Bench press 4x10 50%
8. weighted Pullups: 1x8 2x8
9. Glute‐ham raise none break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: run 400m, 15 thrusters 95lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
rounds in 20min. 2 muscle ups, 4 HSPU, 8 KB swings 32k

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 12
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. 4 corners agility: 6 reps 45 sec rest between reps
3. 10x100m hill sprints walk back down rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 5x4 80%
6. Back Squat 1x2 50% 1x2 60% 5x3 73%
7. Bench press 1x2 50% 1x2 60% 5x3 73%
8. Butterfly Pullups: 5min density
9. Glute‐ham raise 60 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x2 1x2 1x2 2x2
4. 1 leg RDL 6+6 6+6 6+6
5. HSPU: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
1x4mi, 1x2mi
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 91%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 91%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 91%
8. weighted Pullups: 1x8 2x8
9. Glute‐ham raise 60 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: DB power snatch 100lbs 10 reps (5ea), 100 yd sprint

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
50 24" box jump, 50 jumping pullup, 50 KB swings, 50 steps walking lunge,
50 knees to elbows, 50 push press 45lbs, 50 hip extension, 50 wallbal
50 burpees, 50 double unders
4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 13
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. max distance standing broad jump: 3 reps. Full recovery between reps
3. Agility ladder drills + a 30yd sprint after ea drill
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x3 85%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 5x5 75%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 5x5 75%
8. Butterfly Pullups: biuldups
9. Glute‐ham raise 55 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x2 1x2 1x2 2x2
4. 1 leg RDL 6+6 6+6 6+6
5. muscle ups: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 92%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 92%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 92%
8. weighted Pullups: 1x5 3x5
9. Glute‐ham raise 55 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
max rounds in 3min. 5 cycles. Rest 1min between cycles
3 power clean 135lbs, 6 pushups, 9 air squats

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: run 800m, 50 hip extensions, 50 situps

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 14
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. max distance standing broad jump: 3 reps. Full recovery between reps
3. Agility ladder drills + a 30yd sprint after ea drill
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 3x2 90%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 5x5 77%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 5x5 77%
8. Butterfly Pullups: max
9. Glute‐ham raise 60 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x2 1x2 1x2 2x2
4. 1 leg RDL 6+6 6+6 6+6
5. muscle ups: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges 40yds 40yds 2x40yds
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
2x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 93%
6. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 93%
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 6x1 93%
8. weighted Pullups: 1x5 3x5
9. Glute‐ham raise 60 break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5‐10‐15 back squat 225lbs, box jump 24"

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
rounds in 20min: 8 push press 115lbs, 8 toes to bar, 8 KB swing 32k

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 15
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. max distance standing broad jump: 3 reps. Full recovery between reps
3. Agility ladder drills + a 30yd sprint after ea drill
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Power Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90%
6. Back Squat 1x10 50% 2x10 60%
7. Bench press 1x10 50% 2x10 60%
8. Butterfly Pullups: none
9. Glute‐ham raise 65 break into sets as needed
10. 10‐minute abs: 30sec on 30 off: 10 different ab exercises 
11. Corrective: choose 1‐2 from menu
12. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Squat Clean & jerk 1x2 1x2 1x2 2x2
4. 1 leg RDL
5. muscle ups: 4 sets max reps 1min rest between sets record total reps completed
5. Walking Lunges
6. L‐sit: accumulate 1min in as few sets as possible
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
3x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean 
6. Back Squat
7. Bench press
8. weighted Pullups:
9. Glute‐ham raise break into sets as needed
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
15min time cap: run 1000m then in remaining time max rounds:
10 power clean 135lbs, 15 pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
30 muscle ups for time

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 16
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. max distance standing broad jump: 3 reps. Full recovery between reps
3. Agility ladder drills + a 30yd sprint after ea drill.
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 60% 1x2 70% 5x5 79%
6. Strict pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x10 1x10 2x10
8. one arm bent over rows: 1x10+10 1x10+10 3x10+10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90% 4x1 95%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 5x5 79%
5. RDL 1x10 2x10
6. Bulgarian split squat 6+6 6+6 6+6
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
3x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
6. Back Squat 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
7. Bench press 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
8. Ring rows: 4 sets max reps 1min rest between sets
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
rounds in 7min: 5 power snatch 115lbs, 10 pullups, 15 box jump 20"

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
10,9,8,7,6,5,4,3,2,1
power clean 75% of body weight, bench press BW, deadlift 150% BW

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 17
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Agility square 3x
3.  40 yd sprint: 6 rpes full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 65% 1x2 75% 5x5 81%
6. Strict pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x10 1x10 2x10
8. one arm bent over rows: 1x10+10 1x10+10 3x10+10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean find max today
4. Back Squat 1x2 50% 1x2 65% 1x2 75%  5x5 81%
5. RDL 1x10 2x10
6. Bulgarian split squat 6+6 6+6 6+6
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
4x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
6. Back Squat 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
7. Bench press 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 93%
8. Ring rows: 4 sets max reps 1min rest between sets
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
30 push press 175lbs, 60 pullups: partition reps as needed

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 power clean 155lbs, ring dips

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 18
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Agility square 3x
3.  40 yd sprint: 6 rpes full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 65% 1x2 75% 5x5 83%
6. Strict pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x10 1x10 2x10
8. one arm bent over rows: 1x10+10 1x10+10 3x10+10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean find max today
4. Back Squat 1x2 50% 1x2 65% 1x2 75%  5x5 83%
5. RDL 1x10 2x10
6. Bulgarian split squat 6+6 6+6 6+6
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 3min recover between reps
4x800m
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
6. Back Squat 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
7. Bench press 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
8. Ring rows: 4 sets max reps 1min rest between sets
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
row 1k, 50 deadlifts 285lbs, 100 pushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
row 1000m, 50 thrusters 45lbs, 30 pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 19
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Agility square 3x
3.  40 yd sprint: 6 rpes full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x10 50% 2x10 60%
6. L‐ pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x8 1x8 2x8
8. one arm bent over rows: 1x8+8 1x8+8 3x8+8
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 3x2 65%
4. Back Squat 1x2 50% 1x2 65% 1x2 75% 
5. RDL
6. Bulgarian split squat
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals hill sprints 2min recover between reps
5x3min
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85%
6. Back Squat
7. Bench press
8. Barbell bent rows ro1x10 1x10 2x10
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
off

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
off

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 20
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2. Agility square 3x
3.  40 yd sprint: 6 rpes full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 65% 1x2 75% 5x5 83%
6. L‐ pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x8 1x8 2x8
8. one arm bent over rows: 1x8+8 1x8+8 3x8+8
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x2 85%
4. Back Squat 1x2 50% 1x2 65% 1x2 75% 5x5 83%
5. RDL 1x8 2x8
6. weighted pistol 5+5 5+5 5+5
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals hill sprints 2min recover between reps
6x3min
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
6. Back Squat 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
7. Bench press 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 94%
8. Barbell bent rows ro1x10 1x10 2x10
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
30 reps for time: power snatch 135lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
4 rounds: 10 L‐pullups, 15 pushups, 15 chest to bar pullups, 15 pushups, 
20 pullups, 15 pushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 21
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  3 attempts ea. Full recover between reps: standing braod jump. Vertical jump
3.  300yd shuttle (25ydx25yd) 2 reps 2min rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x5 87%
6. L‐ pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x8 1x8 2x8
8. one arm bent over rows: 1x8+8 1x8+8 3x8+8
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 2x2 90%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x5 87%
5. RDL 1x8 2x8
6. weighted pistol 5+5 5+5 5+5
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals hill sprints 2min recover between reps
6x3min
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 96%
6. Back Squat 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 96%
7. Bench press 1x2 50% 1x2 65% 1x2 75% 1x2 85% 6x1 96%
8. Barbell bent rows ro1x10 1x10 2x10
9. KB Swing & Glute ham raise super set 3x10 ea
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
100 burpee pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
5 rounds: 5 power cleans 135lbs, 10 front squats, 5 jerks, 20 pullups, rest 90sec

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 22
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  3 attempts ea. Full recover between reps: standing braod jump. Vertical jump
3.  300yd shuttle (25ydx25yd) 2 reps 2min rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5. Bench press 1x2 50% 1x2 60% 1x2 70%
6. Kipping pullups 4 sets max reps 1min rest between sets
7. Shoulder press 1x8 1x8 2x8
8. one arm bent over rows: 1x8+8 1x8+8 3x8+8
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean find max today
4. Back Squat 1x2 50% 1x2 60% 1x2 70%
5. RDL
6. weighted pistol
7. GHD situp 50
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals hill sprints 2min recover between reps
7x3min
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  find max today
6. Back Squat find max today
7. Bench press find max today
8. Barbell bent rows rows:
9
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
100 pullups, 100 pushups, 100 situps, 100 squats

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 23
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  3 attempts ea. Full recover between reps: standing braod jump. Vertical jump
3.  300yd shuttle (25ydx25yd) 2 reps 2min rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press 1x5 1x5 1x5 2x5
6. Kipping pullups double your max in 5 sets or less
7. Bench press 1x2 50% 1x2 60% 1x2 70% 4x3 75%
8. bent over rows: 1x10 1x10 2x10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 4x3 75%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 4x3 75%
5. RDL 1x6 2x6
6. walking lunge w/1 KB held overhead 5x20yds ea arm
7. Glute‐ham raise 6x10
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
16x45seconds record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 4x3 75%
6. Front Squat work up to 1x3 with clean goal. 
7. Bench press 1x2 50% 5x6 60%
8. L‐pullup: super set w/bench try to match bench press reps
9. Goodmornings 1x6 2x6
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 thrusters 95lbs, pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
400m run, 21 power cleans 185lbs, 21 pullups, 400m run, 15 thursters 50lb db's,
15 pullups, 400m run, 9 power cleans 185lbs, 9 pullups, 400m run

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 24
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  3 attempts ea. Full recover between reps: standing braod jump. Vertical jump
3.  300yd shuttle (25ydx25yd) 2 reps 2min rest between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press 1x5 1x5 1x5 2x5
6. Kipping pullups double your max in 5 sets or less
7. Bench press 1x2 50% 1x2 60% 1x2 70% 5x2 80%
8. bent over rows: 1x10 1x10 2x10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 5x2 80%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 5x2 80%
5. RDL 1x6 2x6
6. walking lunge w/1 KB held overhead 5x20yds ea arm
7. Glute‐ham raise 6x10
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
16x45seconds record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 5x2 80%
6. Front Squat work up to 1x3 with clean goal. 
7. Bench press 1x2 50% 5x6 65%
8. L‐pullup: super set w/bench try to match bench press reps
9. Goodmornings 1x6 2x6
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: run 400m, 21 kb swings 24k, 12 pullups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
3 rounds: 50 air squats, 7 muscle ups, 10 hang power cleans 135lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 25
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  agility square 2x
3.  sprints: 1x ea: 100m, 80m, 60m, 40m, 20m. Full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press 1x5 1x5 1x5 2x5
6. Kipping pullups double your max in 5 sets or less
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x1 85%
8. bent over rows: 1x10 1x10 2x10
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x1 85%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x1 85%
5. RDL
6. walking lunge w/1 KB held overhead none
7. Glute‐ham raise
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
16x45seconds record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 5x1 85%
6. Front Squat work up to 1x3 with clean goal. 
7. Bench press 1x2 50% 1x2 60% 4x6 70%
8. L‐pullup: super set w/bench try to match bench press reps
9. Goodmornings none
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21,15,9 deadlift 225lbs, handstandpushups

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
off

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 26
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  agility square 2x
3.  sprints: 1x ea: 100m, 80m, 60m, 40m, 20m. Full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press 1x3 1x3 1x3 2x3
6. Kipping pullups double your max in 5 sets or less
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 4x1 90%
8. bent over rows: 1x5 1x5 3x5
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 4x1 90%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 4x1 90%
5. RDL 1x4 2x4
6. Step ups 1x3+3 1x3+3 2x3+3
7. Glute‐ham raise 4x15
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
16x30seconds record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 4x1 90%
6. Front Squat work up to 1x3 with clean goal. 
7. Bench press 1x2 50% 1x2 60% 6x3 70% be explosive
8. clapping pullup: super set w/betry to match bench press reps
9. 1 leg RDL 1x5+5 2x5+5
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
30 reps for time: clean & push press 135lbs

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
21 thrusters 115lbs, 12 15' rope climb, 15 thrusters, 9 rope climb, 9 thusters, 6 rope

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 27
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  agility square 2x
3.  sprints: 1x ea: 100m, 80m, 60m, 40m, 20m. Full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press 1x3 1x3 1x3 2x3
6. Kipping pullups double your max in 5 sets or less
7. Bench press 1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90% 3x1 95%
8. bent over rows: 1x5 1x5 3x5
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean 1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90% 3x1 95%
4. Back Squat 1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90% 3x1 95%
5. RDL 1x4 2x4
6. Step ups 1x3+3 1x3+3 2x3+3
7. Glute‐ham raise 4x15
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
16x30seconds record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  1x2 50% 1x2 60% 1x2 70% 1x2 80% 1x1 90% 3x1 95%
6. Front Squat work up to 1x3 with clean goal. 
7. Bench press 1x2 50% 1x2 60% 6x3 70% be explosive
8. clapping pullup: super set w/betry to match bench press reps
9. 1 leg RDL 1x5+5 2x5+5
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
how far can you go in 20min? Start with 1 deadlift 185lbs and 1 pushups, then 2
DL & 2 pushups, then 3&3. see how far you can get in 20min

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
off

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 Week 28
Workout 1:  Monday
1. Warm‐up: Joint mobility routine + 4x50yd strideouts
2.  agility square 2x
3.  sprints: 1x ea: 100m, 80m, 60m, 40m, 20m. Full recovery between reps
4. Wt rm warm‐up: burgener warm‐up: 3x (PVC pipe up to the bar)
5.Push press none
6. Kipping pullups none
7. Bench press find max to1x2 60%
8. bent over rows:
9. Med ball abs 50, russian twists 50
10. Corrective: choose 1‐2 from menu
11. Cooldown: choose from menu

Workout 2: Tuesday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
3.  Power Clean find max today
4. Back Squat find max today
5. RDL
6. Step ups
7. Glute‐ham raise
7. Various planks: accumulate 3min
8. Run specific warm‐up: high knees, butt kicks, backpedal, carioca, skipping, stride outs
9. Intervals 2min recover between reps
none record avg distance attained
10. Cooldown: Choose from menu

Workout 3: Wednesday
Recovery day: see appendix for ideas

Workout 4: Thursday
1. Warm‐up: Choose from menu
2. Shoulder Pre‐hab: choose from menu
5. Squat Clean  find max today
6. Front Squat
7. Bench press 1x2 60% 6x3 70% be explosive
8. Pullups: find max today try to match bench press reps
9. 1 leg RDL 1x5+5 2x5+5
10. Core: Choose from menu
11. Aerobic conditiong: moderate pace 30‐60min: choose from ruck,run,bike,row, swim,etc
12. Cooldown: choose from menu

Workout 5: Friday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
Workout 6: Saturday
1. warm‐up: choose from menu
2. Skill work: choose something you need work on and work technique 10‐15min
3. Met‐con
off

4. Corrective: choose 1‐2 from menu
5. Cooldown: Choose from menu
 NSWG-1 DYNAMIC WARM-UPS
TACTICAL ATHLETE PROGRAM
Joint Mobility Hurdle Flexibility Ladder Drills
1. walking knee hug 20yds LOW HURDLES 1. run thru-1 each hole
2. walking quad stretch 20yds 1. over forward right leg lead 2. run thru-2 each hole
3. inch worm 10yds 2. over forward left leg lead 3. typewriter
4. spider walk 10yds 3. over backwards alternate lead legs 4. carioca right
5. toy soldier 20yds 4. over lateral to the right 5. carioca left
6. walking toe touch 20yds 5. over lateral to the left 6. lateral shuffle-right
7. high knees 20yds 6. side skip with high knees 7. lateral shuffle-left
8. backpedal 20yds HIGH/LOW HURDLES 8. Ali-shuffle right
9. caricoa 20yds ea right/left 1. lateral over/unders to the right 9. Ali-shuffle left
10. iron cross 3 ea side 2. lateral over/unders to the left 10. right foot hops
11. scorpion 3 ea side 3. forward over/unders 11. left foot hops
Burgener Snatch Warm-up 4. side skip: high knee/low, straight leg high 12. two feet hops
1. down & up 3x 5. side skip: high knee/low, straight leg high13. two feet zig zags
2. elbows high & outside 3x Tumbling Routine 14. lateral hops
3. muscle snatch 3x 1. 3 forward rolls Dot Drill
4. snatch land 3x 2. 3 quick rolls 1. up & back 6x
5. snatch drop 3x 3. 2 dive rolls 2. right foot hour glass 6x
Thoracic Mobility 4. cartwheel-roll-cartwheel 3. left foot hour glass 6x
3 Rounds 5. roll to bear crawl 4. both feet hour glass 6x
1. thoracic extension on foam roller 6. backward roll to crab walk 5. up & back w/ twist 6x
2. lunge w/ sun pointer rotation(5ea) 7. roll to high knees Med Ball Warm-up
3. toe touch to overheadsquat (5) 8. roll to butt kicks 1. squat+chest pass 20
4. 3 point thoracic twist (5ea) 9. seat roll,seat roll, shuffle right 2. overhead pass 20
10. seat roll,seat roll, shuffle left 3. side pass right 20
11. backward roll to backpedal 4. side pass left 20
12. lunge & reach 5. scoop pass 20
 NSWG-1 COOLDOWNS
TACTICAL ATHLETE PROGRAM
Foam Roll Static Stretch Hydro-Therapy
roll joint to joint 30 sec ea Hold 20-30sec. Tight areas repeat as needed Protocol A
spend extra time on any hot spots breath normally thru stretch 3min hot 102-110 degrees
roll hot spots in 1-2" increments remain relaxed while holding stretch 3min cold 48-60 degrees
1. calves 1. v-stand 3min hot 102-110
2. hamstrings 2. x-stand 3 min cold 48-60
3. quads/hip flexors 3. quad 3min hot 102-110
4. inner-thigh 4. lunge 3min cold 48-60 degrees
5. outer-thigh (ITB band) 5. squat 3min hot 102-110
6. glutes 6. tricep Protocol B
7. back 7. arm across 1min hot 102-110 degrees
8. lats/posterior shoulder 8. pec stretch 4min cold 48-60 degrees
9. pecs 9. low back 1min hot 102-110
Thoracic Mobility 10. butterfly/groin stretch 4min cold 48-60 degrees
3 Rounds 11. iron cross static stretch 1min hot 102-110
1. thoracic extension on foam roller* Rope Stretch Protocol C
2. lunge w/ sun pointer rotation(5ea) Hold 20-30sec. Tight areas repeat as needed 48-60 degrees
3. toe touch to overheadsquat (5) 1. leg straight up & back 10-15 minutes
4. 3 point thoracic twist (5ea) 2. leg out to the side & up Protocol D
**extension may be done on physioball 3. leg across the body and up 3min hot 102-110 degrees
Hydro-Therapy 4. hip flexor/quad stretch 1min cold 48-60 degrees
A= preventative/maintance 5. bent knee cradle stretch 3min hot 102-110
B= utilize if sore 1min cold 48-60 degrees
C= utlize if you are overheated 3min hot 102-110
D= utilize if you are tight 1min cold 48-60 degrees
and it's tough to get loose 3min hot 102-110
 NSWG-1 CORE ROUTINES
TACTICAL ATHLETE PROGRAM
10-Minute abs Core circuit #7
1 round 30 sec on 30sec off Hold each position 10 seconds 3 rounds
1. V-ups do not touch down when switching positions ab mat situps 25
2. bent knee alternating situps 1. prone pillar bridge back extensions 10
3. russian twists 2. right arm up #8
4. regular abs 3. left arm up 3 rounds
5. cardinals 4. right foot up regular abs 25
6. crunches 5. left foot up russian twists 25
7. flutter kicks 6. right arm and left foot up knees to elbows 15
8. bent knee alternating situps 7. left arm and right foot up #9
9. v-ups 8. superman hold (30 seconds) 3 rounds
10. prone pillar bridge #4 GHD situps 15
#1 3 rounds Glute-ham raise 15
3 rounds Bar twist 10 #10
cardinal abs 20 turkish situp 10ea sledgehammer strikes
toes to bar 15 #5 4x30 sec on 30sec off
#2 turkish getups #11
side to side rope ball slams 3-5 sets each arm tabata situps 4min
4x30 sec on 30sec off 1-5 reps #12
#3 #6 bent knee alt. situps 50 ea
2 rounds 2 rounds 5. up & back w/ twist 6x
supine pillar bridge 1min med ball abs 25 #13
front pillar bridge 1min med ball side throw rt 15 3 rounds
rt side pillar bridge 30sec med ball side throw lt 15 barbell rollout 10
lt side pillar bridge 30 sec med ball scoop pass 15 floor wiper 10 ea side
#14
KB windmill 3x5ea
 NSWG-1 SHOULDER PRE-HAB
TACTICAL ATHLETE PROGRAM
YTW Internal & External rotation Shoulder circuit
With rings, TRX, cables, or tubing can be done with cables, bands can be done with DBs
3x 5-8 reps ea or with DBs or small weight plates or small weight plates
prone on floor lying on your side 3x
3x10-12 reps each 2x15 reps each way ea arm front raise 10
Thoracic Mobility Can also be done at a 45 degree angle 30 degree angle front raise 10

3 Rounds Cuban press lateral raise 10

1. thoracic extension on foam roller Can be done with DB's or small Shoulder blade retraction
2. lunge w/ sun pointer rotation(5ea) weight plates or tubing can be done on rings,trx,
3. toe touch to overheadsquat (5) 3x10-15 reps or on a bar
4. 3 point thoracic twist 5ea Straight Arm Lat Pulldown 3x10-15 reps
Scapular pushups can be done on machine, TRX, or rings pull shoulder blades back and
in pushup position, keep arms straight 3x10-15 reps down
push away with shoulder blades pull shoulder blades back and Reverse flys
then retract shoulder blades down done with DB's or on machine
3x10-12 reps each Blackburn series 3x10-15 reps
Wall Slides 3-5 sets. Hold all positions for 5 sec ea

3x10 reps prone T position palms down Prone Virtual Clean & Press
elbows & wrists must maiontain Prone T position thumbs up 3x10 reps
contact with wall as you slide Prone Y position plams down
up and down Prone Y position Thumbs up
Prone W position thumbs up
Prone I position
 CORRECTIVE EXERCISES
BAND WALK-FORWARD/LATERAL/BACKWARD
Description: Using a mini-band, assume the athletic stance. Using a knee lift to initiate the movement, take a step in the
direction you are trying to emphasize, pause in between steps.

Sets and Reps: 1-2x10each

BAND X
Description: Starting in the standing position attach a band low on a fixture, proceed to take the handle from a low to high
position and trace a line diagonally through the body.
Sets and Reps: 1-2x10each

BAND ROTATION-HI/MID/LOW
Description: Assume an athletic stance. A mini-band should be attached to the rack at a high/mid or low position. Keeping
the arms locked out straight; proceed to rotate at the shoulders from one hip to the opposite hip. Finish by slowly bringing
the band to a released position, with the emphasis on not completely losing tension in the band in the start position.
Sets and Reps: 1-2 sets 10 repetitions each side.

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES

CLAM SHELLS
Description: Lying on side, proceed to bring your knees and ankles in contact. Keeping both heels in contact, raise knee to
open hip cuff without moving in the lower back region. Pause at top.
Sets and Reps: 1-2x10 each side.

COOK HIP LIFT

Description: Lying flat on the floor in hip bridge position, pull one knee to your chest while maintaining heel contact in
opposite foot. Drive hips up in the air, pause at top for 1 second.
Sets and Reps: 1-2 sets 15-20 reps.

DEEP SQUAT WITH ASSISTANCE

Description: Feet shoulder width apart, push knees out, sit hips back, and then sit down. When in a relaxed squat position
below parallel, raise one arm at a time, in line with the hips, hold for 5-10seconds. Stand up straight with arms overhead to
finish.
Sets and Reps: 1-2 sets

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
DEEP SQUAT WITH KB/DB
Description: Feet shoulder width apart, push knees out, sit hips back, and then sit down with kettlebell in front of you.
When in a relaxed squat position below parallel, raise one arm at a time, in line with the hips, hold for 5-10seconds. Stand
up straight with arms overhead to finish.
Sets and Reps:

DOWEL HAND WALKS

Description: Have PVC pipe in the crease of your back, try and inch your hands closer together until unable to do so.
Make sure to do with each hand being on top one time.
Sets and Reps: 3-5 reps each

DOWEL PASS THROUGHS

Description: Using a snatch grip on PVC, without bending at the elbow bring dowel overhead and then behind toward
your lower back. Eventually as your shoulders relax through the stretch, inch your hands in closer to increase the stretch.
Sets and Reps: 1-2 sets 20 reps

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
MINIBAND EXTERNAL/INTERNAL ROTATION
Description: Standing upright, bend elbow to 90degree angle, pivoting at elbow bring fist away from body until range of
motion is completed (external rotation). Slowly bring band back to starting position and repeat. Complete the opposite of
range of motion on internal rotation.
Sets and Reps: 1-2sets x20

HAMSTRING STRETCH-BENT KNEE

Description: Bring knee to chest in lying position. Place hands behind the knee to support and keep knee in place.
Straighten out the knee and attain hamstring stretch. Pause 1 second at top.
Sets and Reps: 1-2 sets 10 each side- do not hold for extended period of time at top.

GLUTE BRIDGE- SINGLE LEG FOAM

Description: Place a foam roller underneath the mid hamstring, pull knee to chest like the COOK HIP LIFT. Starting
position is hips 1 inch off of ground. Finished position is hips up highest point, WITHOUT letting the foot that’s on the foam
roller not turn open to the side. Hold at top for 2 seconds.

Sets and Reps: 1-2x10each

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
GASTROC SOLEUS STRETCH

Description: Place hands on the wall and then slowly inch feet back to a stretched position, making sure arms are locked
out, and back knee is straight. Emphasize one leg at a time and make an effort to push the hands through the wall for
extra stretch in the Achilles tendon area.

Sets and Reps: 1-2 x 1min (variation for stretch can be with both feet behind, or keeping a bent knee)

HEEL SIT MID-THORACIC STRETCH

Description: Assume the quadruped (all 4’s) position. Place hand behind head. Reach the bent elbow as high as it can
go to start, then rotate at the shoulder and try to touch the opposite elbow on the inside. Emphasis on keeping elbow
straight, with a flat back in a full range of motion is reccomended.
Sets and Reps: 1-2 sets x10each side

HIP FLEXOR STRETCH-HEEL UP

Description: Using a small plyometic box or other implement, place toes on box. Make sure toe points straight down, this
will give more effectiveness to stretch. Assume lunge position with knee down on ground. Squeeze glute muscle of leg
that is up on the box for 5 seconds and then release.

Sets and Reps: 1-2 sets 10 each side- hold for 5 seconds each rep.

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
HIP FLEXOR STRETCH- HALF KNEEL

Description: See description of previous stretch. The difference in this stretch is not using the box for quad/hip leverage.

Sets and Reps: 1-2 sets 10 each side- hold for 5 seconds each rep.

INCHWORM

Description: Standing up straight, reach down and touch your toes. Then walk your hands out slowly keeping the legs
straight. Once fully extended and parallel to the ground, take 1 inch steps with your feet while keeping legs straight to
achieve a standing position, stretching out the hamstrings fully.

Sets and Reps: 1-2x10each

PARTNER LYING HIP AND QUAD STRETCH

Description: Lie on a bench face down, with one foot The other leg is manually lifted by the partner gripping the knee and
holding the ankle next to the glutes. Person getting stretched maintains vocal contact with person to tell them if they are
stretching too far.
Sets and Reps: 1-2 sets hold for 30seconds to 1minute
.

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
PLANK/PILLAR BRIDGE
Description: Maintain a rigid posture by making sure there is a straight line from shoulder hip and ankle. Points of contact
on the floor are: Elbows and Toes.

Sets and Reps: 1-2 sets 1-5minutes

SIDE PLANK
Description: Assume pushup position, maintaining rigid midsection drawing straight line from shoulder, hip and heel.
Pivot slightly and open up the pushup to a side plank position. Make sure both arms are straight especially the posted up
arm on ground. Maintain straight line from shoulder, hip and toe.
Sets and Reps: 1-2x:30sec to 3mins

SINGLE LEG LOWERING 1

Description: Lying flat on ground, arms out to side with palms up. One leg is posted up on a wall for support. The other
leg is free from obstruction. Both feet are up in air, with toes pointed toward the sky. While keeping legs straight, lower
one leg down as far as you can, WITHOUT any movement in lower back or losing contact with hips on ground. Return
back to start; do all reps on one leg first before switching.
Sets and Reps: 1-2 sets 10 repetitions each side.

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
SINGLE LEG LOWERING 2
Description: Same position as single leg lowering 1. However there is no door that is supporting the leg that stays up in
the air.
Sets and Reps: 1-2x10 each side.

STANDING RECTUS STRETCH

Description: Make contact with box, makings sure foot is cocked on bench (dorsiflexion). Taking a narrow stance in split,
slowly lower yourself down so you have stretch develop in quadricep and hip flexors. If you are not getting both on stretch,
change your positioning. The more that the leg that is posted behind is perpendicular to the ground, the better.
Sets and Reps: 1-2 sets 15-20 reps.

STANDING WALL PRESS

Description: Standing against wall, make sure shoulders and glutes have contact with wall. Slide knuckles and elbows on
the wall to full press overhead, return back to start. You should feel the upper middle back firing.
Sets and Reps: 1-2 sets 20 reps

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
STRIDE WITH HIP EXTERNAL ROTATION
Description: Using a plyo box that is hip level, assume the stride position, but this time try to keep lower and upper leg flat
on the box. Pay attention to what the other leg is doing, the foot that is on the ground needs forward alignment, and you
should feel a slight stretch in that same leg’s hip flexor.

Sets and Reps: 1-2x2mins each

T-STABILITY PUSHUPS
Description: Starting in the regular pushup position, you execute one full pushup, and once fully extended up, open up and
rotate to one side maintaining a rigid midsection. A straight line from shoulder hip and heel should be seen. Pause for one
second at top.
Sets and Reps: 1-2x10each

FOAM ROLLER THORACIC REACHBACKS

Description: Place roller on upper middle back, clasp hands together with arms straight. Maintaining contact of the glutes
and feet to the floor, bring hands behind and down below head working on range of motion above and behind head,
reaching back trying touch the ground. Release your breath and exhale at ending position.
Sets and Reps: 1-2 sets 10 reps

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 CORRECTIVE EXERCISES
TRUNK ROTATION-INLINE SCISSOR
Description: With both feet aligned in a straight line, take a slight knee bend in front leg. Emphasize range of motion
rotation, rotating over the knee first then opening it up toward the back leg. Keep contact of both heels on ground
WITHOUT rotating feet.
Sets and Reps: 1-2 sets 15-20 reps.

TRUNK ROTATION- INLINE SPLIT SQUAT

Description: See description above. Only variation in this is a lower body position and bigger knee bend in the front and
rear legs. Increase range of motion as you get down the line in reps.
Sets and Reps: 1-2 sets 10 each side- hold for 5 seconds each rep.

WALL SIT WITH PRESS

Description: Get into a butterfly groin stretch, however this time; you are posted against the wall. Always maintain contact
with hips and lower back against wall. Proceed to glide elbows and hands across the wall through a full range of motion
press.
Sets and Reps: 1-2 sets- 10 presses per set 2-5 minutes on the butterfly stretch

NSWG-1 TACTICAL ATHLETE PROGRAM

joshua.everett@navsoc.socom.mil

 
 Landing Training
Purpose: To develop proper landing mechanics to reduce stress and chance of injury when
stepping/jumping down from vehicles, ladders, ropes, coming over walls, or coming down from any type
of barrier or uneven terrain.

Weeks 1 &2 perform exercises in workout gear.

Weeks 3&4 perform exercises in body armor or preferably full kit.

Note: For all exercises we are concerned primarily with how you land much more so than the force of
the jump.

Exercises:
1. Vertical jump & land: 2 sets of 5 reps
Perform a vertical jump and land in a semi squat position. Land “Soft & Quite” with your
knees and toes in alignment, low back arched, chest up, and with some give in your
knees and ankles.

2. Horizontal Jump & Land: 2 sets of 5 reps

Perform a broad jump and land in a semi squat position. Land “Soft & Quite” with your
knees and toes in alignment, low back arched, chest up, and with some give in your
knees and ankles.

3. Single leg vertical jump and land: 1 set of 5 reps on each leg
Perform a one legged vertical jump and land in a semi squat position. Land “Soft &
Quite” with your knee and toes in alignment, low back arched, chest up, and with some
give in your knee and ankle.

4. Single leg Horizontal Jump & Land: 1 set of 5 reps on each leg
Perform a one legged broad jump and land in a semi squat position. Land “Soft & Quite”
with your knee and toes in alignment, low back arched, chest up, and with some give in
your knee and ankle.

5. Double leg 180 degree jump & turn: 2 reps clockwise, 2 reps counterclockwise
Jump & Turn 180 degrees so you land facing the opposite direction. The key to this drill
is landing quite & softly and controlled. When you land you want to be stable and not
continue to twist at the knees or back… stick the landing

6. Depth land: 1 set of 5 reps

Hop off of a bench or box (18-24”) and land in a semi squat position. Land “Soft &
Quite” with your knees and toes in alignment, low back arched, chest up, and with some
give in your knees and ankles.