Victus CSC
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Warm Up
1. Stride 20 YD 2. Scoop RDL 20 YD 3. Lateral lunges 20 YD 4. Walking tin men 20 YD 5. Tin men with a skip 20 YD 6. Carioca 20 YD each way 7. Pogo hops 20 Yds 8. A skip 20 YD 9. B skip 20 YD 10. Fast straight leg chops 20 YD 11. Long straight leg strides 20 YD 12. 70% sprint 20 YD 13. 80% sprint 20 YD 14. 90% sprint 20 YD
B
Resisted Sprint
10 x 10 @ 1:00
C
Belly Sprint
5 x 20 @ 2:00
A1
Back Squat
5, 5, 5, _
A2
Band Assisted Jumps
3 x 5
B1
Seal Row
8, 8, _
B2
Seated Leg Curl
8, 8, _
C1
Standing Arnold Press
3 x 8
C2
Suplex Situp
3 x 6
Conditioning
A
Dynamic Warm Up
1. Stride 20 YD 2. Scoop RDL 20 YD 3. Lateral lunges 20 YD 4. Walking tin men 20 YD 5. Tin men with a skip 20 YD 6. Carioca 20 YD each way 7. Pogo hops 20 Yds 8. A skip 20 YD 9. B skip 20 YD 10. Fast straight leg chops 20 YD 11. Long straight leg strides 20 YD 12. 70% sprint 20 YD 13. 80% sprint 20 YD 14. 90% sprint 20 YD
B
Resisted Sprint
10 x 10 @ 1:00
C
Falling Starts
5 x 20 @ 2:00
A1
Bench Press
5, 5, 5, _
A2
Single Leg Step Up Jump
3 x 3
B1
Barbell RDL
8, 8, _
B2
Single Arm DB Row
8, 8, _
C1
Copenhagen Plank
3 x 0:20
C2
Lu Raise
3 x 10
A1
Paused Front Squat
5, 5, 5, _
A2
Vertical Jump
3 x 3
B
Barbell Strict Press
5, 5, 5, _
C1
Pull-Up
5, 5, MAX
C2
Landmine Rotation
3 x 6
D
Weighted 4 Way Neck
2 x 10
Conditioning
A
Dynamic Warm Up
1. Stride 20 YD 2. Scoop RDL 20 YD 3. Lateral lunges 20 YD 4. Walking tin men 20 YD 5. Tin men with a skip 20 YD 6. Carioca 20 YD each way 7. Pogo hops 20 Yds 8. A skip 20 YD 9. B skip 20 YD 10. Fast straight leg chops 20 YD 11. Long straight leg strides 20 YD 12. 70% sprint 20 YD 13. 80% sprint 20 YD 14. 90% sprint 20 YD
B
Resisted Sprint
5 x 10 @ 1:00
C
3 Point Stance
3 x 20 @ 2:00
D
Flying Sprint
3 x 10 @ 2:00
A
TrapBar Jump
4 x 5
B
Paused Bench Press
5, 5, 5, _
C1
RFE Split Squat
8, 8, _
C2
Half Kneeling Cable Row High to Low
8, 8, _
D1
Band Curl
2 x MAX
D2
DB Rolling Tricep Extensions
2 x MAX
