Aegis Training Co
Tactical, Tactical / Military, Speed, Strength & ConditioningOverwatch was forged for the few — men and women whose strength carries a purpose beyond themselves.
Built on a tactical hybrid conjugate model, this program develops mission-ready performance: power under load, endurance under stress, and composure under chaos.
It’s not about chasing numbers — it’s about surviving, protecting and performing when it matters most.
Be a THREAT.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Jog
1 x 400
A2
Hip circles
3 x 10
A3
Box Jump
3 x 3 @ 20
A4
KB swings
3 x 10
B
Front Squat
5 x 5
C
Trap Bar Deadlift
4 x 5 @ 6
D1
DB Reverse Lunge
3 x 8
D2
Romanian Deadlift with DB
3 x 10
E1
Glute-Ham Raise
3 x 10
E2
Standing Cable Wood Choppers
3 x 12
E3
Side Plank
3 x 30
F1
100 m Sprint
F2
Sandbag over shoulder
5 x 5
G
Rest
5 x 30
A
Rucking
1 x 30:00
A1
Scap Push-Up
3 x 10
A2
Medball Chest Pass (to Ground)
3 x 5
A3
Band Pull-Apart
3 x 20
B
Floor Press
5 x 5
C
Weighted Pull Ups
4 x 6
D1
30 Degree Incline DB Bench Press
3 x 10
D2
Pendlay Row
3 x 10
E1
Tricep Pushdown
3 x 15
E2
DB Bicep Curls
3 x 12
E3
Cable Facepull
3 x 15
F1
Push Ups
4 x 10
F2
Ring Rows
4 x 8
F3
Burpee
4 x 6
A1
200's
A2
Sandbag Power Clean Variations
5 x 10
A3
Burpee
5 x 10
A4
KB swings
5 x 10
A1
A-Skip
3 x 15
A2
B-Skip
3 x 15
A3
High Knee Carioca
3 x 15
A4
Med Ball Slams
3 x 6
B
Power Clean + Front Squat
6 x 2
C1
Push Press
4 x 5 @ 7
C2
Front Foot Elevated Split Squat
4 x 6 @ 6
D1
Sled Push
4 x 50 @ 75 lb
D2
KB swings
4 x 8
D3
Tuck Jumps (Continuous)
4 x 10
D4
Bear Crawl
4 x 50
E
100 m Sprint
4 x 8
