Our 4 week program provides 6x/week strength and conditioning training, 3x/week mobility, and weekly nutritional guidance.
100% of the proceeds go to support Project Resilience and their fight to combat symptoms of Post Traumatic Stress experienced by members of the military, first responders, and LEOs.
Skill level required for the programmer: beginner to intermediate
A
300 Yard Shuttle
B
Back Squat
3 x 5
C
Overhead Press
3 x 5
D1
Goblet Squat
3 x 10
D2
Seated DB Calf Raise
3 x 1
E1
Push Press
1 x 3:00
E2
Bodyweight Bulgarian Split Squat
1 x 4:00
E3
Rowing
1 x 5:00
F1
Shoulder CAR
1 x 5
F2
Scapular CAR
1 x 10
F3
Shoulder Axial Rotation
2 x 15
F4
Prone Shoulder Swimmer
2 x 5
A1
Deadlift
3 x 5
A2
Strict Bodyweight Pull-Up
3 x MAX
B
DB Step Up
3 x 5
C1
Straight Arm Pulldown
3 x 15
C2
MedBall Seated Throw
3 x 10
D1
Banded Pushup
5 x 10
D2
Russian KB Swing
5 x 20
D3
Jump Rope
5 x 50
A
Cardio
1 x 20:00
B1
Dead Bug
1 x 1:00
B2
Paloff Press
1 x 10
B3
Pillar to Press Up
1 x 10
B4
Captain Morgan Side Plank
1 x 0:30
C1
Kneeling Cat/Camel
1 x 10
C2
Kneeling Thoracic 1/4 CAR
1 x 10
C3
90/90 Spinal Rotations
1 x 10
C4
Half Kneeling Spinal Rotation
1 x 3
A
Back Squat
3 x 5
B
Bench Press
3 x 5
C1
Banded Hammer Curl
3 x 1:00
C2
Banded Tricep Extension
3 x 20
Circuit
D
Row 1k - then - 10, 8, 6, 4, 2 - Banded Push-Up 25m Lunge (After each round of push-ups) - then - Row 1k
A
Power Clean
5 x 3
B
Chin-Up
3 x MAX
C1
DB Shrug
3 x 12
C2
Single Arm Rear Delt Fly
3 x 15
Circuit
D
3 Rounds For Time Bike/Row 12 Cals 9 Dual KB Power Cleans 6 Dual KB Burpees 3 Dual KB Front Rack Lunges (Each Leg)
E1
90/90 Hip ER Lift Off
2 x 10
E2
90/90 Lift Off With Rotation
2 x 10
E3
Half Kneeling Hip CAR
1 x 5
E4
Hip Airplanes
1 x 10
Circuit
A
800m Sandbag Run (Switch as necessary b/w partners) -then- 3 Rounds of: 20 Sandbag Ground to Overhead 10 Sandbag Thrusters 6 (Total) Alternating Sandbag Get-Ups -then- 800m Sandbag Run (Switch as necessary) - Each person will complete all reps from all three rounds, but only one partner can work at a time. - During Round 1, while one partner works the other will hold a Wall Sit - During Round 2, while one partner works the other will hold a plank - During Round 3, while one partner works the other conducts Jump Rope Single Unders - Each partner must complete all reps in a round before moving on to the next. - If done individually then conduct 400m runs before and after and eliminate the extra work by the individual not completing reps.
A
Mobility Intro
B
Nutrition and Mental Health
Brian is a Power Athlete Block One Coach and current member of the Armed Forces
Susan is a Registered Dietitian and works with members of the military through the H2F program
Jamie is a Doctor of Physical Therapy and works with members of the military through the H2F program.