1x Knee Jump + 1x Box Jump

10 sets, rest as needed between sets

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Tempo Back Squat to 1RM (3 second lower) 

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3×1 Tempo Back Squat @ 85-90%

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Superset: 4 Rounds

20x reverse hyper + 

10x RDL @ 50% of traditional DL 1RM

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Superset: 4 Rounds

30m heavy farmer walk with 2x DBs or KBs

25x seated banded leg curl

10 Minutes Cardio @Conversational Pace

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3 x (  8/8 Burt Reynolds + 20 x Straight Arm Banded Pull Down + 15 x DB Lateral Raise)

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5×5 Bench Press @ 70% 2:00 rest

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Incline Bench Press 5×10 @ 3010 Tempo 60% 1:00 rest

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Circuit: 3 Rounds:

15x Incline DB Fly  @ 3010 Tempo

12x DB Pullover @ 3010 Tempo

10x Deficit Push Up @ 3010 Tempo

NOTES:

De-load Week . The purpose of this week is to recharge, both mentally and physically . As we come out of the hard deficit and carb restriction we are looking to rebuild strength and energy and optimize hormones to be anabolic. This is done by reducing the amount of time we spend at high heart rate and be reducing intensity and load. That said this week is not easy and so none of it should be taken lightly. It may not reach extremes but you will certainly have to work for it.

ACTIVE RECOVERY

30 min moderate effort on rower, bike, ski or jog. 

Every 2 minutes, stop and do: 

Min 2: 5 burpee box jumps

Min 4: 10 Bodyweight rows or Ring Rows

Min 6: 20 V-Ups

Min 8: 30 split jumps (15 per side)

Min 10: 40 second hollow rock

(repeat this again for minutes 12-20 and minutes 22-30)

NOTES: The purpose of this session is to move through any movement patterns that may be feeling sore or stiff at this point in the week. Intensity is not the goal! Move through at a moderate but consistent pace. The goal is to be feeling nice and loose by the end. Leave the clock running the whole time! Don’t pause it to complete the accessory movements. So, this workout should take 30 mins total.

10 Min Bike,Row, Ski-Erg or Jog

10 Dislocates

10 Walking Lunges

10 Push- Press

10 Overhead Squats

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10 Min Turkish Get-Up

 (alternate: 1 Left, 1 Right)

Start Light and Progress as needed.

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Kettlebell Carry Circuit: 4 Rounds

45 Seconds of Work, 45 Seconds of Rest.

KB Offset Carries (45 work, 45 rest, switch sides.)

Single Arm Over Head Lunge (45 work, 45 rest, switch sides.)

Suitcase Carry (45 work, 45 rest, switch sides.)

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4×25 Banded Hamstring Curls

NOTES: Your life and the lives of your loved ones may depend on your ability to carry a heavy load (such as a ruck, a child or your partner.) your CHOICE to carry a heavy load when others can’t or won’t will define you in all aspects of life. Let’s get after it!

-10 minute cardiovascular effort @ easy pace

3×10 air squat 

3×10 shoulder dislocate

3×10 good morning @ pvc

3×10 overhead squat @ pvc

3×10 barbell RDL

Work up to heavy Sumo Deadlift for today. 

Circuit: 5 rounds

3x Sumo Deadlift @ 70% of today’s total

3x jump squat no weight

Circuit: 4 rounds

10x back extension (GHD or 45 degree)

30 yard bear crawl 

12x DB Push Press

20 cal row @ tempo pace 

5-10 minute cool down

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×10 Air Squat +

3×10 Shoulder Dislocate +

3×10 Good Morning @ PVC

3×10 OHS @ PVC

Then

“HAM” Hip Mobility

Then

20x Crossover Row +

10x Crossover Pulldown +

10x Crossover Fly +

10x Crossover WY

Rest 2 minutes, Three Blocks

Then

50x ATP Steps @ 2×25# Plates +

20x Jammer Row @ Black Bands +

10x Goblet Squat @ 25# +

3:00 minute Assault Bike @ Moderate Pace +

Rest 2 minutes

Three Blocks

Five Minute Intermission

Then

10x Single Arm KB Bench Press @ 45-53# per Arm +

10x Inverse Curl +

3:00 minute Row @ 20SPM

Rest 2 minutes

Three Blocks

Then

5×10 Freak Push-Up

Then

“Cool Down”

NOTES:  Jordan Dowdy is in a Foundational Phase as we prepare him for BJJ tournament competition in the brown belt category.

RECOVERY

Standard Warmup

–

800m light sled drag

–

3×10 bird dog

3×10 KB RDL

–

30min Row/ski

*Row/ski @ 2k +16/18sec

–

10min foam roll

NOTES: This session was completed by members following our in house tactical program

IN GYM OCR PREP

5 min row easy pace

4 Rounds

Inch worm to 5 push ups inch worm return to 10 lunges

Then 5 Rounds

1k Row 3min rest

In rest 10 Burpee jump over stem  of the rower

Then

5min FLR

5 minute row or cardio of your choice @ easy pace

3×10 band pull apart

3×10 shoulder dislocate

3×10 overhead squat with band or PVC

Primal Movement Complex

Lower Body Prep: 

30 second deck squats + 30 seconds hip bridge + 30 seconds FLR + 30 seconds frog hops

Rest some, 3 rounds

Ab Circuit: 

30 second ring FLR + 

30 second rest*

30 second overhead hold @ 2 moderate KBs + 

30 second rest*

30 second max abmat situps + 

30 second rest*

*10 ball slams during each rest period with 20-25# ball

3 rounds

KB Carry Complex: 

30m Front Rack Carry 

30m Left arm front rack, right arm suitcase carry

30m right arm front rack, left arm suitcase carry

5 rounds

STRENGTH 

Warm up:

5 min easy movement 

Band ankle traction / distraction 

Band hip traction / distraction 

5 x cat / camels 

5 x dislocates

5 x wall slides 

10 x mountain climber stretch 

10 x scorpions on stomach 

3 x mountain climber stretch + windmill each arm 2 x each leg 

10 x walking out calves in push up pyramid / downward dog 

10 x scorpions on back 

20 x glute bridge 

10 x lunge and twist 

5 x squat 

5 x jump squats (3 second hold in landing position – shake out between reps) 

Work:

Back squat – work up to heavy weight for single reps 

then

3 x 5 @ 75-85% 1RM Back squat followed by 5 broad jumps

Then 

1 turkish get up every minute for 10 minutes ( left on minute 1 right on minute 2) 

Then 

10 min complete as many strict  pull ups (1 second hold at top) as possible 

“Cooldown” 

5-10 minutes easy movement 

stretch , self massage any problem areas – anterior shoulder and chest, posterior shoulder, glutes and quads.

WARMUP:

 2 x Worlds Greatest Stretch

2 x 20 Adductor Rocks 

2 x 5 Inch Worms + 20 Toe Taps

2 x 5 Scapula Pull ups

Glute Activation / Priming – 20/20 Clamshells

CORE PRIMER:

10/10 SA KB Swing + 60m Suitcase Carry e/s

3 rounds Rest as needed 

WORKOUT:

4 x 4 BS @ 85% 

*20m Sled Push every set 

Rest 3 minutes 

ACCESSORY:

3 x 10/10 SL RDL

3 x 6 Nordic Curls 

Rest 90 Seconds 

METCON: JELLY LEGS

5 DBALL / Sandbag  GTOS

10 calorie Assault Bike 

10 DBALL / Sandbag Squat

10 Calorie Assault Bike 

15 Wall Ball Shots 

10 Calorie Assault Bike 

20 Box Jump Overs

10 calorie Assault Bike 

2 Rounds

POWER ENDURANCE

WARMUP:

400m moderate paced run with burst of speed

10 x band shoulder dislocates 

20 x band pull apart 

10 x mountain climber stretch 

3 x turkish get ups (each side) 

2 x 20 squat 

2 x 10 jump squat 

5 x  tuck jump

40 m high heel running 

40 meter straight leg march 

6 x 40 m run throughs ( building up pace )

30 x kb swing

WORKOUT:

For 20 minutes every 30 seconds conduct 5x kb snatches (alternate arms every 30 seconds) 

THEN:

5 x 400m run

Minimum work rest ratio 1:2 – 3  i.e 1 minute to run 400m, at least 2 – 3 min rest needed 

Record times (aim for consistency) 

COOL DOWN:

5-10 minutes easy movement 

stretch , self massage any problem areas – anterior shoulder and chest, posterior shoulder, glutes and quads. 

 MAX EFFORT UPPER

WARMUP:

5-10 minute cardio warmup

5x Pull Up 

10x Push Up

20x Pull Apart

15x Band Triceps Push Down

WORKOUT: 

2 board bench press to 3RM (if you don’t have a 2 board, set safety pins to 2-board position)

ACCESSORY:

4×12 Bench Press @ 50% 1RM

*** Use this accessory to strengthen your weakness. If you fail from your chest, use a wide grip. If you fail at lockout, use a close grip.

Superset x5: 

5x Weighted Pull Up + 8x JM Press

Superset x5: 

50x Banded Tricep Pressdown + 50x Banded Face Pull

POWER ENDURANCE

WARMUP:
5 minute easy cardio effort, mobility and foam rolling as desired

10 MIN AMRAP: 

5 push ups
10 broad jumps
15 calorie row

20 box step ups

Take this at a moderate pace, speed up near the end if you’re feeling it but this is just a warmup! 

INTERVALS

7x300m row @ 2k PR pace minus one second. 1:30 rest between intervals. 

2 BLOCKS – 5 minute rest between block 1 and 2

ACCESSORY CIRCUIT

15x GHD Sit Up

MAX Dips (to failure)

5x Burpee Box Jump

20x Reverse Lunge (10 each side, heavy DBs)

WARMUP: 

10 minute easy row, get warmed up and loose!

3×10 Band Pull Apart + 10x Shoulder Dislocate

BARBELL COMPLEX: 

6x RDL + 

6x Bent Row + 

6x Hang Clean + 

6x Back Squat + 

6x Push Press

Start with an empty bar, add weight each round. 3-4 rounds

15 MIN AMRAP

8-20x Bench Press* + 

10m bear crawl + 

5x burpee pull ups + 

10m bear crawl 

*Choose a weight at which you can do 20 unbroken reps. Reps may decrease as you go, hence the prescribed range. 

ACCESSORY

3×15 Single arm DB Row

3×20 GHD Sit Ups