We Go Home
First Responders, Tactical, Tactical / Military, Obstacle Course Racing-This is the second month of the first phase of training for the We Go Home Human Performance program.
-Our programming is designed to build off each phase and block...this is a long term plan to BUILD you.
-If you missed this 4 week block you can purchase it à la carte before hopping into the live workout subscription.
-Our programs typically run for 3 month cycles, which are further divided into 4 week blocks.
-This is a great place to start if you are in exceptional shape. However, I would recommend starting with phase 1 and then progressing to this block.
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm- Up Phase 2
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 -Glute Bridge 20 Seconds -Single Leg Glute Bridge Hold (Lift one leg without lowering your hips from the first movement) 20 Seconds -Single Leg Glute Bridge Hold (Switch Legs) 20 Seconds -Kettle Bell Bottoms Up Active Single Leg Raise 8 ea -Kettle Bell Bottoms Up Single Arm Floor Press while Holding Glute Bridge 8 ea -Reverse Lunge w/Rotation 8 ea -Hand Walk Outs 5 ea
B
Box Jumps
3 x 5
C1
Trap Bar Deadlift or Rack Deadlift Just Above the Knees
3 x 5
C2
Horizontal Partial Press- Your Choice
3 x 5
C3
Pull Ups, Chin Ups, Or Lat Pulldown
3 x 5
D1
Zercher Loaded Carry
3 x 30
D2
Hanging Leg Raise- Holds
3 x 0:30
Conditioning
E
Armour Building Complex
This was created by a good mentor Strength Coach Dan John. This will be completed Every minute on the Minute (EMOM) For Week 1: For 8-10 minutes Double Kettlebell Clean x 2 Double Kettlebell Press x 1 Double Kettlebell Front Squat x 3 The way this looks: Start the clock and complete the complex. Rest for whatever you have left in the minute, then complete again at the start of the next minute. If you do not have a kettlebell use a DB, sandbag, or whatever implement you have access to and just complete the human movements listed (hinge, Press, Squat). You can also complete this with a single DB or KB if needed.
Prep
A
Warm- Up Phase 2
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 -Glute Bridge 20 Seconds -Single Leg Glute Bridge Hold (Lift one leg without lowering your hips from the first movement) 20 Seconds -Single Leg Glute Bridge Hold (Switch Legs) 20 Seconds -Kettle Bell Bottoms Up Active Single Leg Raise 8 ea -Kettle Bell Bottoms Up Single Arm Floor Press while Holding Glute Bridge 8 ea -Reverse Lunge w/Rotation 8 ea -Hand Walk Outs 5 ea
B
KB/DB Snatch or Medball Slams
3 x 5
C1
Deadlift Variation- 65% From Day 1 Top Set
1 x 3 @ 10:00
C2
Horizontal Press- 65% From Day 1 Top Set
1 x 3 @ 10:00
C3
Pull Ups, Chin Ups, Or Lat Pulldown- 65% From Day 1 Top Set
1 x 3 @ 10:00
D
This can be a ruck, loaded walk, sled, or cardio machine of choice
1 x 20:00
Prep
A
Warm- Up Phase 2
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 -Glute Bridge 20 Seconds -Single Leg Glute Bridge Hold (Lift one leg without lowering your hips from the first movement) 20 Seconds -Single Leg Glute Bridge Hold (Switch Legs) 20 Seconds -Kettle Bell Bottoms Up Active Single Leg Raise 8 ea -Kettle Bell Bottoms Up Single Arm Floor Press while Holding Glute Bridge 8 ea -Reverse Lunge w/Rotation 8 ea -Hand Walk Outs 5 ea
B1
B Stance Romanian Deadlift
3 x 8
B2
Single Arm Incline DB Bench
3 x 8
B3
B Stance Goblet Squat
3 x 8
C1
Split Stance Dumbbell or KB Row
3 x 8
C2
Push Up Position Plank Weight Drags
3 x 8
D1
Hammer Curls
3 x 8
D2
DB Tricep Extension- Flat or Slight Incline
Prep
A
Warm- Up Phase 2
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 -Glute Bridge 20 Seconds -Single Leg Glute Bridge Hold (Lift one leg without lowering your hips from the first movement) 20 Seconds -Single Leg Glute Bridge Hold (Switch Legs) 20 Seconds -Kettle Bell Bottoms Up Active Single Leg Raise 8 ea -Kettle Bell Bottoms Up Single Arm Floor Press while Holding Glute Bridge 8 ea -Reverse Lunge w/Rotation 8 ea -Hand Walk Outs 5 ea
B1
Kettlebell Swings
5 x 15
B2
KB or DB Goblet Squat
5, 4, 3, 2, 1
B3
Push Up or Hand Release Push Up
5, 4, 3, 2, 1
C1
Double Kettlebell Racked Carry
2 x 20 @ 5:00
C2
Contralateral Racked Carry (Distance is for each side)
2 x 20 @ 5:00
C3
Farmer Carry (Use Same Load)
2 x 20 @ 5:00
C4
Suitcase Carry- Just put one KB/DB Down
2 x 20 @ 5:00
