WGH 1- The Foundation- Aerobic Capacity/Strength (Cycle 1, Phase 1)

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Trap Bar Deadlift

5 x 5 @ 65 %

Bench Press or Dumbell Press

5 x 5 @ 65 %

Pull Ups, Chin Ups, Or Lat Pulldown

3 x 8

DB single leg RDL

3 x 8

Push Up Shoulder Touches

3 x 8

Suitcase Carry

3 x 20

Glute Bridge March

3 x 8

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

High Resistance Intervals- Phase 1

Explosive intervals for around 5-15 Seconds, followed with full recovery and then repeated (Heart rate returns to 130-140 bpm before repeating). Intervals are done under a fair amount of resistance and then removed during recovery. KB Swings (8-12 reps), Assault Bike, ECHO Bike, Spin Bike, Moderately loaded sled, Hill Sprints, etc Week 1: 5 Reps Week 2: 7 Reps Week 3: 9 Reps Week 4: 7 Reps

Week 1: 10 Minutes Week 2: 12 Minutes Week 3 15 Minutes Week 4: 12 Minutes 1 Double Kettlebell Clean, 1 Double Kettlebell Press, 1 Double KB Front Squat, and then 1 Renegade Row for each arm. Then do 2 each, and then 3 each. The idea is to keep moving for the allotted time. More detailed instruction above. It should follow this pattern below: Double KB Clean: 1 Double KB Press: 1 Double KB Front Squat: 1 Renegade Row: 1 Then Restart from the Top but complete 2 reps: Double KB Clean: 2 Double KB Press: 2 Double KB Front Squat: 2 Renegade Row: 2 Then 3 reps of each Double KB Clean: 3 Double KB Press: 3 Double KB Front Squat: 3 Renegade Row: 3 Then come back down to one and repeat for the programmed time. Should be 1, 2, 3 repeated. Think of this as loaded cardio- should be a hard pace but you should be a able to keep moving. Heart rate is typically 150 bpm-160 bpm. If you need to slow down to maintain this, do so.

Loaded Walk Or Ruck

1 x 20:00

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Track Workout

Reps x Distance Pace 4 x 100m Warm Up 2 x 200m 70-80% 1 x 400m 80-90% 2 x 400m Hard- but think pace that if I had to chase and fight someone into custody at the end. 2 x 200m 70-80% 4 x 100m Cool Down- by the last rep you are close to walking Warm up with easy 100m repeats. Rest approximately the amount of time it takes you to run each of these intervals. Start slow and get progressively faster. Then move to 200m repeats. Push it a little harder (as listed 70-80% effort) and still use the 1:1 work to rest ratio. Think like a hard jog. From there, hit one 400m lap, just a bit little faster. Then complete 1 hard 400m, 90% effort. This is the pace you want to train yourself to hit when you need to move with purpose, but also be able to function/perform when you get to your destination. Then complete the cool down. This is 2 easier paced 200m runs, then some very easy 100m. Last rep should be near walking, still resting 1:1 during cool down.

Step-Ups (HICT)

1 x 12:00

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Romanian Deadlift

3 x 8

DB Bench-Slight Incline

3 x 8

Skater Squat

3 x 8

Chest-Supported DB Row

3 x 8

Ab Wheel

3 x 8

Bicep- Your Choice

3 x 8

Tricep- Your Choice (any press down variation)

3 x 8

Warm-Up Phase 1 w/ Demo

Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards

Week 1: 30 Minutes Movement Distance Sled Push 30 yards Racked Carry 30 yards Farmer Carry 30 yards Bear Crawl (Forward) 15 Yards Bear Crawl (Backward) 15 Yards Bear Crawl (Lateral Left) 15 Yards Bear Crawl (Lateral right) 15 Yards Sled Pull 30 yards Walk/Recover Down and Back