Week 1 Recovery Strength
Monday
Warm-Up
3 sets
10 Dynamic Scorpion Stretch
12 Hamstring Scoop Stretch
10 Cossack Squats
Bulletproof Glutes
3 sets
8/8 Single Landmine Hip-Thrust
30 sec Hip Thrust with knee band
Conditioning
7 min Min AMRAP
250m Row
250m Ski Erg
7 min amrap
500 meter bike
100 meter run
7 min amrap
10 half burpees
20 step ups
2 min rest between
Set
Conditioning
5 Rounds For Time
12 DB’s Deadlift
9 DB’s Hang Power Clean
6 DB’s Push Jerk
Time Cap 11 min
Tuesday
Warm-Up
2 sets
10 Band Lateral Raises
15 Wall Scapular
Push ups
12 Lat Push Down
Bulletproof Back Builder
4 sets
12 Barbell Bent Over
Heavy Row
40 meter KB’s armer
Carry
Energy Strength
Superset A
A1) 3/3 Wall Push Dead Bugs
A2) 3/3 Band Resisted
Pallof Lateral Glute Walk
​
Superset B
B1) 10/10 DB Bird Dog Row
B2) 4 Band Assisted
Over-Speed Jumps
Conditioning
EMOM 12”
M1- 8/6 Machine cals
M2- 10 Hang Knee Raises
M3- 12 Alternating DB
Floor Press
Wednesday
Warm-Up
3 sets
10/10 Leg Swing
10 Shin Box Switch w/ Hip extension
15 Knee Band Hip Thrust+ 20 sec iso hold
Bulletproof Quads
20 Bear leg extension
12/12 Rear Foot Elevated
with quad emphasis
Conditioning
Every 7 min for 3 rounds
50/38 cal bike or
800/600meter row-ski erg
Max reps as possible
push ups in remaining
time
-rest 2 min-
Thursday
Warm-Up
3 sets
8/8 Hip Rock Series
10/10 Quadruped Leg
Circles (5 forward/5
backward)
5/5 Leg Straight to iron
cross
Hip-flexor Overhaul
3 rounds
6/6 Bretzel
Max reps Bridging Psoas
March
8/8 KB Half Kneeling Hip
Hinge to press
Energy Strength
Triset
A1) B1) 10 Heels Elevated
Goblet Squat (eccentric 3
sec, concentric 1 up explosive)
A2) 4 Standing Reactive Jump
A3) 8/8 Delt Bent Over
Lateral Reactive Drops
(4 sets)
Friday
Warm-Up
3 sets
6 Alt Greatest work stretch Stretch
6 Inchworm to cobra to
downward dog
12 Side to side goblet squat
Bulletproof Shoulders
3 rounds
10 Face pull Y press
10 Pvc lift off
10 Squat Y
Conditioning
7 min AMRAP
250m Row
500 meter bike
7 min AMRAP
500 meter bike
250 meter ski erg
7 min AMRAP
10 box jump
10 slamball drop
10 sit ups
Saturday
Warm-Up
2 sets
1:00 Elbow Plank + Knees to elbows
6 Db. Jefferson Curls
10/10 Kb Ipsylateral Squat
Strength
B.1) Every 3:00 x 9:00
12 Db. Floor Press + Max Wide Stance Push ups
B.2) Every 2:00 x 8:00
10 Db. Floor Skull Crusher + 20 Alt Hammer Curls
Conditioning
Team Work:
Every 3:00 x 12:00
10 Db. Hang Power Clean
15 Plate Turkish Sit Up
Max Shuttle Run in remaining time
Formato: You Go, I Go
Score: Shuttle Run Distance
Weightlifting Session
Split jerk
70 2/3 80 2/2 85 1/1 90 1/1 80 1/2
​
Pull snatch
80 1/2 85 1/1 90 1/2 100 1/1
​
Front squat
70 1/3 80 1/2 85 1/1 90 2/1
​
Musculacion General