The Pursuit
Tactical / Military, Law Enforcement, Tactical, Functional Fitness, Functional TrainingFor the every day law enforcement officer who wants to build a more robust and resilience physical stature. Each cycle is four weeks in length and has three days of lifting + metcon paired with three days of running.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Forward and Backward Arm Circles
2 x 10
A2
Cardio
1 x 5:00
A3
Plank Scap Up to Down Dog
2 x 6
A4
Band Pull-Apart
2 x 15
A5
WORLD'S GREATEST STRETCH
2 x 6
A6
Squat to Reverse Lunge
2 x 6
A7
Dead Bug
2 x 6
A8
Bird Dog
2 x 6
B
Box Jump
3 x 3 @ 20
C1
Squat
8, 6, 5, 5, 5
C2
Chin-Up
3 x MAX
Conditioning
D
Vanilla
15 min AMRAP: Reverse Lunges x 10e Push Up to Row x 5e V-Up x10 Notes: Reverse lunges are 10/side or 20 total. You can choose to hold a DB as you complete these or go bodyweight. For the push up to row, it is 1 push up into 1 row PER side. Choose a weight that is challenging, but sustainable, across the rep scheme. V-Up is 10 total, you can swap for Ab Mat Sit Ups or GHD's if desired.
E1
Pigeon Stretch
1 x 1:00
E2
Kneeling Hip Flexor Stretch
1 x 1:00
E3
Childs Pose
1 x 1:00
A1
Run
1 x 400
A2
Walking Quad Stretch
1 x 10
A3
Knee Hug
1 x 10
A4
Figure 4
1 x 10
A5
Forward Walking Lunges
1 x 10
A6
Single Leg RDL
1 x 10
A7
Calf Sweeps
1 x 10
A8
Low Pogo + High Pogo
2 x 10
A9
Skips
1 x 10
A10
A-Skip
1 x 10
A11
Build Up Sprint
4 x 20
B
Run
200, 400, 400, 200
C1
Childs Pose
1 x 1:00
C2
Pigeon Stretch
1 x 1:00
C3
Kneeling Hip Flexor Stretch
1 x 1:00
A1
T-Spine Reach
1 x 5
A2
Cat Cow
1 x 10
A3
Forward and Backward Arm Circles
1 x 10
A4
Neck Flexion & Neck Extension
1 x 10
B1
Med Ball Slam
3 x 3 @ 6 lb
B2
Isometric Push Up
3 x 0:20
C1
Bench Press
8, 6, 5, 5, 5
C2
Staggered Stance RDL
3 x 8
D1
Barbell Bicep Curl
2 x 15
D2
Tricep Pushdown
2 x 15
D3
Alternating DB Hammer Curl
2 x 15
D4
DB Tricep Extension
2 x 15
A1
Low Pogo + High Pogo
1 x 10
A2
Single Leg RDL
1 x 20
A3
Backward Lunge with Twist
1 x 20
A4
Figure 4
1 x 20
A5
Knee Hug
1 x 20
A6
Walk Quad Stretch
1 x 20
A7
Cardio
1 x 5:00
B
Run
4 x 4:00 @ 3:00
A1
Glute Bridge
2 x 10
A2
Single Leg Glute Bridge
2 x 10
A3
Inchworm Shoulder Tap
2 x 5
A4
WORLD'S GREATEST STRETCH
2 x 5
A5
Squat to Reverse Lunge
2 x 10
B
Max Effort Broad Jump
3 x 2
C1
Deadlift
3, 3, 3, 4, 4, 4
C2
Paloff Press
3 x 10
Conditioning
D
Mint Chip
12 min EMOM (Every minute on the minute): 1. Assault or Airdyne Bike: 12/10 calories 2. Strict Pull Ups x7 3. Thruster x10 Notes: This should be a challenging effort across all 12 minutes. If you get to :45-:50 seconds and the reps are not completed, move on to the next exercise. We are looking to go unbroken or 2 sets in the pull ups - use a band as needed. Thrusters should be as close to unbroken as possible. Weights: Thruster: 95 lbs men, 65 lbs women. This can be scaled down.
A1
Cardio
1 x 5:00
A2
Walk Quad Stretch
1 x 20
A3
Knee Hug
1 x 20
A4
Figure 4
1 x 20
A5
Backward Lunge with Twist
1 x 20
A6
Single Leg RDL
1 x 20
A7
Low Pogo + High Pogo
1 x 10
A8
A Skips, Hands on hips
1 x 20
A9
A-Skip
1 x 20
A10
Build Ups
10, 10, 20, 20
B
Run
1 x 30:00
Nate Kelley
Newburyport PD
Verified Athlete""I had the opportunity to train with Coach A during the academy, and her guidance played a huge role in helping me get into the best shape of my life. If you're looking for someone who genuinely cares about your progress and will help you reach your fitness goals, I can't recommend Coach A enough.""