Kit Run - 1 Hour (in full uniform and plate carrier, go on a nature run)

W15D3

Warm Up: 20-1 Push Up + Sit Up

Main:

Weighted Pull Up  4x6

Ring Row 4x10-12

Rear Delt Fly 3x10

Chin Up 3xMax

Conditioning:

5-Mile Run

W15D2

Warm Up: 10AMRAP - 20x Push Up + 20x Ball Slam + 10x TTB

Main:

Snatch Grip Bentover Row 4x10

Straight Arm Pull Down 4x5-6

Alt. DB Curl 3x10

Chin Up 3xMax

Conditioning:

15AMRAP - 15cal Row + 15x Hang Power Snatch #95

W15D1

Warm Up: 21-18-15-12-9-6-3 Cal Row + Burpee

Main:

Leg Press 3x10

GM 3x10

Goblet Squat 3x10

Dips 3x15

Push Up 3x50

Conditioning:

2x 1200 + 2x800 + 2x 400 + 2x200 Run Intervals at 6:00/mile - :60 Rest

W14D5

Warm Up: 12AMRAP - 6xBurpee Box Jump + 30x DU

Main:

Barbell Push Press 4x10

Narrow Bench 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

AAB Day - 20x 1min Hard + 1min Rest (goal should be 15-20cal per iteration)

W14D4

Warm Up: 21-15-9 Push Up + Air Squat + TTB

METCON 1: 4x3min AMRAP, 1min Rest Between Sets - 2x Rope Climb + 10x Box Jump + Max Burpees

METCON 2: 20AMRAP - 500m Row + 15x KB Swing #50-60 + 10x C2B PU

Conditioning:

2-Mile Easy Run

W14D3

Easy spin/bike - 2 Hours

W14D2

Warm Up: 3x 500m Row

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

6 Rounds for Time: 20x Burpee + 100m Lunge + 300m Sprint

W14D1

Warm Up: 6RFT - 10cal AAB + 5-10-5 Agility + 10x Burpee

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

800m Run into 4x 1200 Tempo + 400m Recovery

W13D5

Warm Up: 20-19-18-17..3-2-1 Wall Ball + Push Up

Main:

Barbell Push Press 4x10

Narrow Bench 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

4-Mile Tempo Run @7:15-7:30

W13D4

8-Mile Ruck @ 15:00/mile #50

W13D3

Warm Up: 20-20-20-10-10-10 Ski Erg +  Burpee Broad Jump + Wall Ball

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

5-Mile Run

W13D3

Warm Up: 20-20-20-10-10-10 Ski Erg +  Burpee Broad Jump + Wall Ball

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

5-Mile Run

W13D2

Warm Up: Jacob Ladder 10x 100ft Climb :30 Rest

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

6x4min Round - 15x Burpee + 20x Slam Ball + 50x Double Under

W13D1

Warm Up: 21-15-9 Box Jumps + Pull Up + Push Up

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

1-Mile Easy Run + 20x :60 Hard + :30 Rest

W12D5

Warm Up: 5 RFT 40x Single Under + 20cal Row

Main:

Wall Ball Shot 4x20

Seated Press 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

30-30-20-20-10-10 AAB Cal + WB

Then …

2-Mile Easy Run

W12D4

2-Hour Low Impact Cardio (spin bike, elliptical, swim, etc …)

W12D3

Warm Up: 10AMRAP - 2x WB Clean #30 + Burpee … 4x … 6x etc

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

8x300m Hill Repeats

W12D2

Warm Up: 2k Row

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

20AMRAP - 20x Thrusters #40DB + 10x C2B Pull Up

W12D1

Warm Up: 6AMRAP - 6x Alt. DB Snatch + 6x Burpee Over DB

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

800m Warmup then, 1-2-3-4-5-4-3-2-1 Hard Run with :60 Jog between sets