Week 8 – 12

SuperCharge the Engine: Power!

Gear List: Grinder PT Area, Barbell with 90#’s of bumpers, Pull Up Bar, Ruck Sack and Weight, Running Area with 50m – 1 Mile Measured, Strava App and Tabata Timer.

All workouts are easily scaled down. Always remember to know your limits and the difference between a good hurt and the pain of an injury.

Most of all ENJOY!

Power:

Day 1:
Warm Up: 400m Jog Complete Stretch Top to Bottom
5 Rounds:
50m Sprint
10 Power Cleans at 95#/65#
Cool Down: 1 Mile Run Complete Stretch Top To Bottom

Day 2:
Warm Up: 100m Bear Crawl Complete Stretch Top to Bottom
5 Mile Ruck with As Much Weight As Possible (AMWAP)
Cool Down: 3 Min Plank Hold with Ruck On Top To Bottom Stretch

Day 3:
Warm Up: 50 4 Count Jumping Jacks Complete Stretch Top To Bottom Tabata Timer: 20 Seconds Work 10 Seconds Rest 15 Rounds

1. Flutter Kicks 2. Air Squats 3. Push Press 65#/45# Cool Down: 800m Jog Complete Stretch Top To Bottom

Day 4:
Active Recovery Day: Pick One 3 Mile Walk/Run/Ruck, 5 Mile Bike, 1000 Yard Swim, 30 Min of Yoga stretch or massage.

Day 5:
Warm Up: 20 Alt Walking Lunges, 20 Sit Ups, 10 Pull Ups Stretch Top To Bottom 20 Min Plank Hold Every Time your Knees Touch 10 Deadlifts at 135#/115#
Cool Down: 1 Mile Jog Complete Stretch Top To Bottom

Day 6:
Warm Up: 4 x 400m Run Start at 50% after 2 Runs Stretch Top to Bottom and go 80% for last 2

Complete: 100 Burpees for Time
Cool Down: 800m Jog Stretch Top to Bottom

Day 7:
Rest Day! Get outside.

Day 8:
Warm Up: 50 Air Squats, 50 Sit Ups, 20 Pull Ups Complete Stretch Top to Bottom Ruck Day: 3 Hours try to maintain a 4.3 MPH Pace with AMWAP
Cool Down: Complete Stretch Top to Bottom

Day 9:
Warm Up: 2 x 800 First at 60% Complete Stretch Second at 90%
Tabata Timer: 20 seconds on 10 Off: Power Cleans 135#/95# Go as many rounds as you can. 1 – 5 Rounds: 50 Burpees
6 – 10 Rounds: 40 Burpees
11 – 15 Rounds 25 Burpees
16+ = 1 Mile Run

Cool Down: Top to Bottom Stretch

Day 10:
Warm Up: 3 Mile Slow Jog
Max Effort:
Towel Hang Over Bar
L Sit from Bar
Wall Sit
Plank Hold
Handstand Hold
Strict Press Max Effort 45# (go to failure)

Cool Down: Top to Bottom Stretch

Day 11:
Active Recovery Day: Pick One 3 Mile Walk/Run/Ruck, 5 Mile Bike, 1000 Yard Swim, 30 Min of Yoga stretch or massage.

Day 12:
Warm Up: 4 x 100m Slow Jog to Sprint Pace Stretch Top to Bottom As Needed While You Warm Up
4 Rounds For Time:
400m Sprint
20 Power Snatch at 95#/65#
Cool Down: 1 Mile Slow Jog Stretch Top To Bottom

Day 13:
Warm Up: 50 4 Count Flutter Kicks, 50 4 Count Mtn Climbers
6 Mile Ruck with as much elevation gain as possible.
Cool Down: 50 4 Count Flutter Kicks, 50 4 Count Mtn. Climbers

Day 14:
Rest Day! Get outside.

Day 15:
Warm Up: 1 – 10 Pull Ups and Dips. 1, 2, 3, 4… etch Stretch as Needed 4 x 1 Mile Sprints!
Cool Down: 400m Walk Top To Bottom Stretch

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Day 16:
Warm Up: 5 Min Plank Hold Complete Stretch

50 Burpees 3 Mile LSD Trail Run every 5 min 10 Air Squats

Cool Down: Complete Stretch Top to Bottom.

Day 17:

Warm Up: 50 Alt Walking Lunges Complete Stretch Complete:
50 4 Count Jumping Jacks
10 Deadlifts 135#/115#
50 4 Count Mtn Climbers
10 Power Cleans 115#/95#
50 Leg Levers
10 Pull Ups
50 Air Squats
10 Push Press 95#/65#
Cool Down: 400m Jog Complete Stretch

Day 18:
Active Recovery Day: Pick One 3 Mile Walk/Run/Ruck, 5 Mile Bike, 1000 Yard Swim, 30 Min of Yoga stretch or massage.

Day 19:
Warm Up: 2 Mile Run Complete Stretch Top To Bottom Tabata Timer: 30 Seconds on 20 Seconds Rest
Plank Hold 5 Rounds
Wall Sit 5 Rounds
Bar Hang 5 Rounds
Handstand Hold 5 Rounds
Cool Down: 1 Mile Jog Complete Stretch Top To Bottom

Day 20:
Warm Up: 2 Rounds 30 Push Ups, 10 Pull Ups Complete Stretch Top to Bottom
Ruck Day: 10 Miles AMWAP at 4.3 MPH Pace Every 15 Min 20 Ruck Sack Squat Cleans Cool Down: Complete Stretch Top To Bottom

Day 21:
Rest Day Get Outside!

Day 22:
Warm Up: 3 Mile Jog Complete Stretch Top to Bottom
100 Star Jumps, 100 4 Count Jumping Jacks, 100 Burpees Cool Down: 400m Walk Complete Stretch
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Day 23:
Warm Up: 4 Rounds: 10 Pull Ups 20 Push Ups, 30 Sit Ups Complete Stretch 4 Rounds for Time
800m Sprint
10 Ground to Overhead 95#/65#
Cool Down: Complete Stretch Top To Bottom

Day 24:
Warm Up: 4×200 50% for 2, Stretch 80% for 2
200m Alt Walking Lunge, If you can front rack carry a 20# ruck DO IT! Cool Down: Complete Stretch Top To Bottom

Day 25:
Active Recovery Day: Pick One 3 Mile Walk, 5 Mile Bike, 1000 Yard Swim, 30 Min of Yoga stretch or massage.

Day 26:
Warm Up: 5 Min Plank Hold, 5 Min Wall Sit Complete Stretch Top To Bottom Ruck Day: 10 Miles 20# Fast as you can go without running
Cool Down: Complete Stretch Top to Bottom

Day 27:
Warm Up: 800m Jog Complete Stretch Top To Bottom Run 3.5 Miles with 15# Ruck
Cool Down: Stretch Top to Bottom

Day: 28
Rest Day Get Outside!

Day 29:
Warm Up: 100 Push Ups Stretch Top to Bottom
50 Pull Ups, 100 Sit Ups, 200 Air Squats, 75 Burpees Cool Down: Top To Bottom Stretch

Day 30:
Warm Up: 3 Mile Run Complete Stretch Complete:
30 Powercleans 135#/115#
100 4 Count Mtn Climbers
100 4 Count Flutter Kicks
50 4 Count Mtn Climbers
50 4 Count Flutter Kicks
25 4 Count Mtn Climbers
25 4 Count Flutter Kicks
Cool Down: 1 Mile Jog Complete Stretch

Deload Week: Go on 2 – 3 mils LSD Runs. Ruck with very light weight 4 miles. Or swim 500m at a moderate pace. You can also incorporate a bike ride in place of a swim or rowing.

Endurance

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