31 March Advanced Class (Obj: Strength & Power)

Deadlift

o    60% of 1RM X5 (plus 10- 20#’s)

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15 min -Partner: (A works while B rests)

·          SB Overhead Stairs Grapevines (2X)

·          Burpee Pullups 10

Combat Rope (Hip Throws) 10L/R

31 March Conditioning Core (Obj: Strength)

4X KB Shoulder Bridge Floor Press   5 KB Raised Split Leg Squats 5 L/R 4X Pulls (Horiz. or Pullups w/ weight if possible) 5 V-Sits 10 3X Loading Exercises  :60 3X Wtd Ball Shoulder Bridging    :45

28 March Advanced (Obj: Strength & Power)

Deadlift

o    60% of 1RM X5 (plus 20-40#’s)

o    90% of previous weight X5

Weighted Pullup

·          Same as above*

Barbell Sidepress

·          Same as above. *

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.

15 min cardio

·          SB Stairs 4X

·          SB Clean & Press 10

28 March Conditioning Core (Obj: Strength)

4X KB Shoulder Bridge Floor Press   5 KB Raised Split Leg Squats 5 L/R 4X Pulls (Horiz. or Pullups w/ weight if possible) 5 V-Sits 10 3X Loading Exercises  :60 3X Wtd Ball Shoulder Bridging    :45

26 March Advanced Class (Obj: Strength & Power)

Deadlift

o    60% of 1RM X5 plus*

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.

15 minutes Partner (1 on/1 rest) :

·          Rope Throws 10 (5L/5R)

·          Pleasant Spanish 10

·          Lateral Box Jump Over 10 L/R

·          Bearcrawl w/SB Drag Upstair 1x

26 March Conditioning Core (Obj: Strength)

4X KB Shoulder Bridge Floor Press   5 KB Raised Split Leg Squats 5 L/R 4X Pulls (Horiz. or Pullups w/ weight if possible) 5 V-Sits 10 3X Loading Exercises  :60 3X Wtd Ball Shoulder Bridging    :45

24 March Advanced Class (Obj: Strength & Power)

Deadlift

o    Set 1: Add 5# -10# to last workout

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15 min -Partner: (A works while B rests) w/ Ruck

·          SB Overhead Stairs Grapevines (2X)

·          Burpee Pullups 10

-       Combat Rope (Hip Throws) 10L/R

24 March Conditioning Class (Obj: Strength & Power)

Strength & Power

5X

Tiger, Pike or HSPU 3-5

1 Leg Squat or Pistol 3-5

Eccentric Pullups  3-5

Rest :60

15 min

SB Stairs (every 3^rd lap – Shoulder 5X each shoulder) 

21 March Advanced Class (Obj: Strength & Power)

Deadlift

o    Set 1: Add 5# -10# to last workout

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15min: Partners: (A works while B rests standing up. Active person can ask resting person to hold RS.)

·          SB Decksquat to OH Press 5

·          Battle Rope (Jump & Slam)  20

-        SB Baby Toss 10

21 Mar Conditioning Class (Obj: Strength & Power)

Strength & Power

5X

Tiger, Pike or HSPU 3-5

1 Leg Squat or Pistol 3-5

Eccentric Pullups  3-5

Rest :60

15 min

SB Stairs (every 3^rd lap – Shoulder 5X each shoulder) 

19 March Advanced Class (Obj: Strength & Power)

Begin Power to the People Protocol

Deadlift

·          Find/Record 1 rep max.

o    60% of 1RM X5

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

·          SB Stairs (Ruck Optional) 15 minutes

·          

19 March Conditioning Core (Strength & Power)

Strength & Power

5X

Tiger, Pike or HSPU 3-5

1 Leg Squat or Pistol 3-5

Eccentric Pullups  3-5

Rest :60

15 min

SB Stairs (every 3^rd lap – Shoulder 5X each shoulder) 

17 Mar Advanced Class (Obj: Light Day - Recovery)

Light Day

Stairs –ruck

15 min

Weight Lift/Body Weight PT

8X

Pullups 5

Burpess 10

Step ups 5

Barbell Pushpress (no weight)10

17 Mar Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:

Run Stairs  KB/DB        M 55  w 35           4x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs   KB/DB                                     6x 

Pushups                                                      50

Abs of Choice                                             50

Run Stairs        KB/DB                                8x 

Pushups                                                      25

Abs of Choice                                                                     25

14 March Advanced Class (Obj: Strength Endurance)

SB Clean & Press 50

Pullup Pyramid 1-10-1

14 March Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:

Run Stairs  KB/DB        M 55  w 35           4x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs   KB/DB                                     6x 

Pushups                                                      50

Abs of Choice                                             50

Run Stairs        KB/DB                                8x 

Pushups                                                      25

Abs of Choice                                                                     25

12 March Advanced Class (Obj: Strength Endurance - Conditioning to loaded movement)

Stairs: 12 min w/ ruck & KB or DB

M: Ruck – 35#=45#   KB/DB – 30#-40#

W: Ruck – 25#-35# KB/DB – 20#-30#

Use discretion with KB/DB. Go lighter rather than heavier. You must carry it on your shoulder. The goal is to get used to additional weight, asymmetric loads and discomfort.

4X Metabolic Circuit w/ Ruck

Lunges/leg  15

Flutter Kicks/leg  30

DB Push Press (30-40#) -20

Step-Ups/leg - 15

Burpees 20

12 Mar Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:

Run Stairs  KB/DB        M 55  w 35           4x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs   KB/DB                                     6x 

Pushups                                                      50

Abs of Choice                                             50

Run Stairs        KB/DB                                8x 

Pushups                                                      25

Abs of Choice                                                                     25

10 Mar Advanced Class (Obj: Strength Endurance/Load Conditioning)

10X  w/ ruck

Pullups 5

Dips 7

Pushups 9

Squats 12

As fast as possible

10 Mar Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP

Pullups 5

Dips 7

Pushups 9

Squats 12

8X  

Farmers carry with partner 20 meters

(Partner up. Person A carries 10 m down and back. Rest while Person B carries)

Minimums – M 55 / W 35 each hand

7 Mar Advanced Class (Obj: Strength Endurance/Load conditioning)

SB Shoulder to Shoulder (w/ ruck)  100 

(Wear ruck throughout. L&R w/SB = 1)

SB - M 40# / W 20#

7 March Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP

Pullups 5

Dips 7

Pushups 9

Squats 12

8X  

Farmers carry with partner 20 meters

(Partner up. Person A carries 10 m down and back. Rest while Person B carries)

Minimums – M 55 / W 35 each hand

5 Mar Advanced Class (Obj: Strength Endurance - Load Conditioning)

3X

Planche :90

H Pulls 15

Dips  - max

4X (ruck or SB)

Stairs 5:00

Squats :60

Flutterkicks 50

Lunges 5L/R (15 BW)

Situps :60

5 March Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP

Pullups 5

Dips 7

Pushups 9

Squats 12

8X  

Farmers carry with partner 20 meters

(Partner up. Person A carries 10 m down and back. Rest while Person B carries)

Minimums – M 55 / W 35 each hand

3 Mar Advanced Class (Obj: Strength Endurance)

8X W SB or Ruck (Double each number if BW)

·          Stairs 1X

·          Pullups 5

·          Stairs 1X

·          Pushups 10

·          Stairs 1X

·          Squats 15

·          Stairs 1X

·          Walking Lunges 5L/R

3 Mar Conditioning Class (Obj: Strength Endurance)

Warm up well

Ladders: Pull up 1-5 Chin up 1-5

Mini Leg Blasters

3X (no rest)

·          10 Squats

·          10 Lunges

·          10 Jumping lunges

·          10 Jumping squats

 2      2X

        Jumpies   :30

4X

·          Sumo Hi Pulls :30

·          KB Pull Overs  :30

·          Juggling Bent Over Row : 30

·          Slow Bottoms Up Pushups :30

·          Rest :60

Cool down / stretch