Physical Training

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs. 

Mondays are for deadlifting and squatting. At least they are while we are focusing on raw strength. We also added a rowing EMOM to cap off this long session.

Increasing muscle endurance is no easy task. It takes dedication and an ability to suffer through a little pain while exercising in a state of increased lactic acid. EMOMs and AMRAPs are good routines to increase lactate thresholds.

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Strength Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   3 @ 75% 1 x   3 @ 80% 1 x   2 @ 85% 1 x   2 @ 90% 1 x   1  @ 95% Workout 18min AMRAP 18cal Assault Bike 15 Wall Balls (20lb) 12 Dumbbell Snatches (6 each arm @ 50lb)…

Active Recovery Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.

Strength Clean and Jerks 1 x 2 @ 50% 1 x 2 @ 60% 1 x 2 @ 75% 5 x 2 @ 80% Workout 16 Min EMOM 10 Thrusters at 75lb If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.

Strength 5 rounds 5 Heavy Floor Presses 10 Count Hollow Body Rock Workout 7 rounds (Partner: 30 seconds on 30 Seconds off) 50 mountain climbers on the ball 12 ball clean and jerks 12 ball overhead lunges 12 sit-ups with the ball Use 50lb ball.

After a few days of rest and a shorter training period, I skipped the cardio and focused on legs with deadlifts, squats, and lunges. 

Recovery Day We took two days off to heal from the last few weeks of pushing it hard.