Universal Soldier Fitness
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
1 Set > 2:00 Ski > 2:00 Prayer 2 Sets > 40 Arm Circles (20 Per Direction) > 10 Scap Pull Ups 1 Set > 2:00 Prayer > 2:00 Ski
Accessories
B
3 Sets > 20 Banded Row > 40 Standing Kick Backs (No Band, 20 Per SIde) > 20 Dumbbell Lateral Raises Rest 1:00 between sets
C1
Strict Chin Up
4 x 5
C2
Dumbbell Shrug
4 x 10
D1
Dumbbell Single Arm Bent Over Row
3 x 12
D2
Banded External Rotation Rotator Cuff
3 x 24
Mobility
E
3:00 Per Movement/Side > Puppy Dog > Barbell Trap Smash > Banded Archer > T Spine Can Opener
Prep
A
Warm Up
3 Sets > 10 Banded Pass Throughs > 10 Standing Banded Chest Press 3 Sets > 1:00 Cross Arm (00:30 Per Side) > 1:00 Pec Stretch (00:30 Per Side)
Skill/Tech
B
Accessories
4 Sets > 12 Bench/Box Dips > 16 Standing Calf Raise > 16 Banded Tibialis Raise Rest 1:00 between sets
Tuesday WOD
C
10-9-8-7-6-5 > Dumbbell Bench Press (2x22.5kg) > Banded Shuffles (Per Side) > Dumbbell Romanian Deadlift (Only to Depth that is safe, 2x22.5kg)
Prep
A
Warm Up
3 Sets > 1:00 Ski > 1:00 Plank 3 Sets > 10 Hollow Rocks > 20 Side Plank Rotations (10 Per Side)
Skill/Tech
B
Accessories
3 Sets > 12 American Kettlebell Swings > 12 Side Plank Powel Raise > 12 Banded Straight Arm Lat Pull Down
C
Dumbbell Single Arm Bent Over Row
4 x 16
EMOM
D
15:00 EMOM 1: 5-8 Toes To Bar 2: Full Rope Length Seated Sled Pull 3: Rest NOTES > Test the sled pull and build to a weight that will be a challenge
Recovery
E
Mobility
2 SUPERsets > 8 Shoulder CARs (4 Per Side, Slow) > 8 HIP CARs (4 Per Side, Slow) > 8 Wrist Extensions (4 Per Direction, Slow) Rest as needed between sets 3:00 Per Movement/Per Side > Scorpion > Bottom Dip > Standing Forward Fold > Seal
Prep
A
Warm Up
3 Sets > 12 Scorpions (6 Per Side) > 6 Push Up to Down Dog > 6 Plank Up Downs > 12 Staggered Romanian Deqadlift (6 Per Side) 1 Sets > 12 Dowel Pass throughs > 12 Push Ups
B
Dumbbell Incline Bench Press
4 x 8
C
Bench Press
4 x 4
Skill/Tech
D
Accessories
3 Sets > 14 Clamshells (7 Per Side) > 00:20 Top of Dip Hold > 14 Banded Supine Faber (7 Per Side)
Fridy WOD
E
7:00 AMRAP 1-2-3-4-5 etc. > Ring Push Ups > Dumbbell Alternating Hang Snatch NOTES > Keep adding 1 rep every round until 7:00
Prep
A
Warm Up
3 Sets > 20 Dumbbell Single Arm Hang Curl and Press (10 Per Side) > 1:00 Prayer 3 Sets > 00:30 Standing Straddle > 10 Dumbbell Sumo Deadlift High Pull
Skill/Tech
B
Accessories
3 Sets > 20 Hip Airplanes (10 Per Side) > 20 Alternating V Ups (10 Per Side) > 00:20 Handstand Hold Rest 1:00 between sets
C
Romanian Deadlift
5 x 10
D
Hang Muscle Snatch
5 x 10
Recovery
E
Mobility
3:00 Per Movements > Wall Straddle > Prayer > Forward Fold > Puppy Dog 2 Sets > 12 Ankle Dorsi Flexion (6 Per Side, 00:03 Hold) > 6 Cat Cow > 6 Angel Wings
