Guerrilla Athlete
Tactical / MilitaryFeatures
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Hex Bar Deadlifts
3 x 10 @ 50 %
B2
OH DB Squat on Dyno Disc
3 x 10
C1
Negative Squat
12, _ , 10, _ , 10, _ @ 70, 45, 80, 55, 80, 55 %
C2
Split Squat Jump
3 x 10
D1
RDL
4 x 10 @ 65 %
D2
Pistol Squats
4 x 5
Strength/Power
E
4 Way Standing Calf
20x each: 1. Standing Calf Raise 2. Standing Calf Raise Toes Out 3. Standing Calf Raise Toes In 4. Explosive Calf Raise
F
PB Pike w/ Pushup
4 x 12
G1
Bent Over Rows
3 x 10 @ 70 %
G2
Hamstring Stretch
3 x 15
H1
DB Bicep Curl
3 x 10
H2
Bar wrist flexion/extension
3 x 10
Conditioning
I
Hypertrophy Lower Body Conditioning #1
6 sets: High knees 15s BW squat 12x Squat jump 10x Rest 30s
Recovery
J
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Negative Bench Press
12, _ , 10, _ , 10, _ @ 70, 45, 80, 55, 80, 55 %
B2
Clap pushups
3 x 10
C1
UR/CJ/PPress/CJ/BOR Complex
2 x 8
C2
Pushup Hold w/ Reach
2 x 10
D1
Posterior Delt Raise
2 x 12
D2
Flat Situps
2 x 25
E1
Tricep Extensions
3 x 10
E2
Chin Lift
3 x 20
Conditioning
F
Hypertrophy Upper Body Conditioning #1
6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s
Recovery
G
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Conditioning
A
Battling Ropes
Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice
Recovery
B
Thoracic Foam Roller
Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Hex Bar Deadlifts
3 x 10 @ 60 %
B2
OH Squat on Bosu Top
3 x 10
C1
Negative Squat
12, _ , 10, _ , 10, _ @ 60, 40, 70, 50, 70, 50 %
C2
PB SL Pike
3 x 8
D1
Iso-Lateral Leg Curl
3 x 10 @ 60 %
D2
PB Sit w/ Legs
3 x 1:00
E1
Seated Calf Raise
2 x 25
E2
TRX Chest Stretch
2 x 30
F1
Rope pullups
3 x 10
F2
Bent Leg Calf Stretch
3 x 15
G
Big Gun Biceps
8, 6, 4, 8, 15
H
Forearm Rope Pulls
1 x 5
Conditioning
I
Lower Body Anaerobic Plyos #1
Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x
Recovery
J
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Negative Bench Press
12, _ , 10, _ , 10, _ @ 60, 40, 70, 50, 70, 50 %
B2
GH Side Crunches
3 x 20
C1
Incline Bench
3 x 10 @ 60 %
C2
Pushup Hold w/ Wing
3 x 10
D1
Pizza Pie
3 x 10
D2
Supermans
3 x 20
E
Big Gun Triceps
8, 6, 4, 8, 15
F
Pushup w/ Core Board Side Crunch
1 x 10
Conditioning
G
Upper Body Anaerobic Plyos #1
Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x
Recovery
H
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Guerrilla Staff
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.
