Tactical Hybrid Training (THT)
Tactical, General Fitness, Functional Fitness, Functional Training, Other, Strength & Conditioning, Tactical / MilitaryTHT Is the Program to build a strong and resiliant mind and body all while getting jacked AF. You'll be diving into a methodical Strength training program that incorporates Maximal strength, Bodybuilding, Muscular Endurance, calisthenics, Aerobic recovery and RUCKING!! Whether your a Stud trying to surpass plateaus and become a Hybrid Badass or if you have kids and work a 9-5. Whether your a man or women this program is designed to forge Iron into deadly swords that are here for longevity! Hop aboard the THT team for group training and personal critique or grab the program and get on it on your own!
Features6 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 6 Scorpion stretch 30 second tall plank hold *engage shoulders* 20 forward arm circles 20 backward arm circles 10 tempo push-ups (3s down, 2s bottom hold, 3s second up)
B
Bench Press
10, 10, 7 @ 40, 50, 60 %
C
Bench Press
5, 5, 5, 10 @ 65, 75, 85, 65 %
D
Strict Bodyweight Pull-Up
_ , _ , 5, 5, 5
E1
Incline DB Bench Press
3 x 10
E2
1-Arm DB Row
3 x 10
Conditioning
F
upper body Amrap
15 minute AMRAP: 20 bar, ring, or bench dips 20 body weight rows (butt up in a tight plank, lower self below rings or barbell on a rack and row elbows back touching chest) 15 Military Hand release push-up burpee's (chest down, hands out like a cross, back to pushup position, chest up, jump feet up to hands, stand and jump) 15 pullups or bodyweight row (butt down , feet assisted on floor, pull chin above bar, back down to extended arms)
G
Walk
For Completion
Prep
A
Leg day activation
2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 8 Scorpion stretch 20 Goblet Hold marches w/ band 8 Tempo Goblet squats 50 in place calf bounces *stay elastic and bounce through the calf rebounding off the foot* 5 squat to box jumps 6 goblet Cosack squats
B
Back Squat
5, 5, 3 @ 30, 30, 40 %
C
Back Squat
5, 5, 5, 10 @ 65, 75, 85, 65 %
D
Reverse Lunges
_ , _ , 10, 10, 10
E1
HAM ISO Hold W/ Knee 2 Chest
3 x 12
E2
DB Front Rack Walking Lunge
3 x 10
Conditioning
F
Lower Body/Core Conditioning
15 AMRAP 20 Alt. Jumping Lunges 50/50ft Single Arm Farmer Carry 10/10 DB Kneeling Chops 20 Burpee Squat Jump
G
Walk
For Completion
Circuit
A
2 rounds 3 minutes of cardio. Row, Bike, Run 4 Inch worms w/ downward dog + Squat hold 6 Scorpion stretch 10 scapula push-ups 10/10 single arm weighted rotator cuff 20 forward/backward arm circles 10 dive bomber push-ups
B
Shoulder Press
5, 5, 3 @ 30, 30, 40 %
C
Shoulder Press
5, 5, 5, 10 @ 65, 75, 85, 65 %
D
Push Press
1, 1, 1, 3, 3, 3
E1
Barbell Shrug
_ , _ , 10, 10, 10
E2
DB Lateral Raise
_ , _ , 10, 10, 10
F1
Hang Clean High Pull
F2
DB Front Raise
3 x 10
G1
Seated Incline DB Curls
3 x 10
G2
Tricep Pushdown
3 x 10
Conditioning
H
upper body Amrap
10 AMRAP: 10 strict Handstand pushups or pike pushups 10 Dips 10 Devil Press (burpee onto DBells stand and press overhead) *Choose a weight or movement that you might have to break once*
I
Walk
For Completion
Run Activation
A
20 yd toe walk 20 yd heel walk 20 yd heels out walk 20 yd heels in walk 20 yd figure 4 walk 20 yd toy solders 20 yd high knees 20 yd butt kickers 20 yd side shuffle left/right 20 yard shuttle run (down and back)
B
100 m Sprint
5 x 100
C
Run
1 x 35:00
D
Deadlift
10, 5, 1
E1
Plank
E2
Toes to Bar
F1
Calf Stretch
2 x 2:00
F2
Pigeon Stretch
2 x 2:00
Full Body Activation
A
3 Rounds 2:00 row,bike,run 6 Inch Worms 8 scorpion stretch 50 jump rebounds 30's Goblet squat hold
B1
Single Arm DB Bench
B2
Bent Over Row
C1
Ring Dips
C2
Wide Grip Pull Ups
D1
Tempo Goblet Squat
D2
DB Arnold Press
E1
Cossacks
E2
Bent Over Rear Delt Fly
F1
Barbell Bicep Curl
F2
DB Overhead Tricep Extension
A
Burpee
1 x 5:00
B
RUCK
1 x 1:30
C
Walk
