Job Town S&C
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Intro to Heat (PAP)
5-10 minutes easy cardio of choice (airbike or rower if possible) Followed by 1-2 rounds- - 5 cossack squats each side - 10 jefferson curls (light) - 20 pogo hops - 10 scap push ups - 15 banded pull aparts - 5 ab rollouts
B
Zercher Squat
5 x 6 @ 6, 7, 8, 8, 8
C1
RDL
3 x 10 @ 8
C2
DB Reverse Lunge
3 x 8 @ 8
D
Air Squat
1 x 100
E
Zone 2 Cardio
1 x 20:00
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed.
Prep
A
Intro to Heat (PAP)
5-10 minutes easy cardio of choice (airbike or rower if possible) Followed by 1-2 rounds- - 5 cossack squats each side - 10 jefferson curls (light) - 20 pogo hops - 10 scap push ups - 15 banded pull aparts - 5 ab rollouts
B
Push Press
5 x 6 @ 6, 7, 8, 8, 8
C
Pull-Up
4 x MAX
D
Juarez Valley Push Ups
20, 2, 18, 4, 16, 6, 14, 8, 12, 10
Conditioning
E
Density EMOM
15 Minute EMOM- Min 1: 20 4 count mountain climbers Min 2: 20 4 count flutter kicks Min 3: 20 4 count jumping jacks
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed.
Prep
A
Intro to Heat (PAP)
5-10 minutes easy cardio of choice (airbike or rower if possible) Followed by 1-2 rounds- - 5 cossack squats each side - 10 jefferson curls (light) - 20 pogo hops - 10 scap push ups - 15 banded pull aparts - 5 ab rollouts
B
Zone 2 Cardio
1 x 30:00
C1
Jefferson Curl
3 x 3
C2
Band Pull-Apart
3 x 20
D1
Copenhagen Plank
3 x 0:15
D2
Single Leg Pogos
3 x 0:15
Conditioning
E
Static Stretching
30-60 seconds each- - Straddle Hang: middle, left, right - Squat ISO: regular, wide, narrow - Lat stretch/left/right - Butterfly - Left Leg/Right leg half butterfly - Hip 90/90 - Backrocks - Calf stretch
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed.
Prep
A
Intro to Heat (PAP)
5-10 minutes easy cardio of choice (airbike or rower if possible) Followed by 1-2 rounds- - 5 cossack squats each side - 10 jefferson curls (light) - 20 pogo hops - 10 scap push ups - 15 banded pull aparts - 5 ab rollouts
B
Low Hang Power Clean
3 x 3 @ 6, 7, 8
C
Trap Bar Deadlift
4 x 6 @ 6, 7, 8, 8
D1
Chest-Supported DB Row
2 x 8
D2
Single Arm DB Shoulder Press
2 x 8
Conditioning
E
Deck of Cards
*In gear if available, weighted vest if not. ♥️ Hearts: Push-ups ♦️ Diamonds: 4 count Mountain Climbers ♣️ Clubs: Burpees ♠️ Spades: 4 Count Jumping Jacks Joker 1: 50 Air Squats Joker 2: 50 Reverse Lunges (25 each leg) Face Cards (J, Q, K): 11, 12, 13 reps Aces: 11 reps How to Perform: - Shuffle a standard deck of 52 cards. - Flip the top card and perform the assigned exercise for the number of reps shown. - Continue through the entire deck with minimal rest.
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed.
Prep
A
Intro to Heat (PAP)
5-10 minutes easy cardio of choice (airbike or rower if possible) Followed by 1-2 rounds- - 5 cossack squats each side - 10 jefferson curls (light) - 20 pogo hops - 10 scap push ups - 15 banded pull aparts - 5 ab rollouts
Conditioning
B
Overhaul Heroes (GW1)
Done on drill ground/outside and in gear if available. If no gear available use a weighted vest. AMRAP 30 Minutes- - 10 tire flips (sub 20 dual heavy KB swings if no tire) - 10 sledgehammer swings each side (sub 20 medball slams if no sledgehammer) - 50 ft farmers carry - 50 ft walking lunge After completing drop gear/vest and run 1 mile slick for time.
Recovery
C
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed.
