Phase one -Session One

Sequence 1

Warm Up – Routine 1

Pop-Ups 10 x 3

Side Straddle Hops 15 x 3

Squats 20 x 3

Situps 25 x 30

Push Ups 10 x 3

D.R.P. 10 X 3

3 RFT

“Nobody Cares – Work Harder”

Progressive overload training is a type of strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength. The primary benefit is that it helps prevent a person from reaching a point where their exercise regimen is no longer challenging or effective.

FDLE / CFE format Baseline

Day 1

Max Academy Grade Pushups ( continuous )

Max Sit Ups in 60 seconds -( Continuous )

Vertical leap / Broad Jump

1.5 Mile Run

300 Meter Sprint

Mobility Circuit 1 ( Wall Circuit )

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
100 weighted sit-ups

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

Row 2,000 meters

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4 rounds of Tabata row, bike, , jump rope, K.Bell Swing.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk