The-OmegaProject
Renegade- This is our fitness go to from years of coaching, adding what we like and taking away what we don't. Its not just a program, we've included links and knowledge to help your longevity, including recovery modalities and getting the most our of your body. This is our go to, you see it in the journals posted day after day, it is a program that can be bought once, added to and run over and over, increasing percentages as you go.
This Program is designed with Military/ LE/ and First Responders in mind. It is the program we use every day. Yes we max any and all tests the mil throws at us, yes we run sub 13 minute 2 milers, and yes our DL is over 500. This program is for those ready to take it to the next level. Train with those at the tip of the spear.
6 sessions per week
Must use App app to view and log training
Program Training
A
Overhead Press
5, 3, 3, 3, 1, 10 @ 55, 65, 70, 75, 80, 50 %
B
Banded Pull Aparts
3 x 20
C1
Barbell Row
4 x 10 @ 80 %
C2
Db Rolling Tricep
4 x 10 @ 80 %
D
Plate Pinch Grip Hold
2 x 0:30
E
Hot Cold Contrast therapy
A
Deadlift
5, 3, 3, 3, 1, 5, 5, 5, 5, 5 @ 55, 65, 75, 80, 85, 50, 50, 50, 50, 50 %
B1
DB Rear Foot Elevated Split Squat
3 x 60 @ 8
B2
Hyperextension
3 x 15
C
Rowing
1 x 100
A
Sprint
8 x 0:20 @ 1:40
B1
Pull-Up
4 x 5
B2
Burpee
4 x 10
B3
KB Lunge
4 x 5
B4
TRX Row
4 x 8
C1
Anti-Rotation Press
2 x 10
C2
V-Ups
2 x 10
C3
Strict Lower Hanging Leg Lifts
2 x 10
A
Bench Press
5, 3, 3, 3, 1, 5, 5, 5, 5, 5 @ 55, 65, 70, 75, 80, 50, 50, 50, 50, 50 %
B1
Strict Bodyweight Pull-Up
4 x 10
B2
Single Arm DB Shoulder Press
4 x 8 @ 80 %
C1
DB Bicep Curls
3 x 15 @ 65 %
C2
DB Lateral Raise
3 x 15 @ 65 lb
D1
Assault Bike
1 x 50
D2
DB Thruster
1 x 6 @ 45 lb
E
Sauna
A
Back Squat
5, 3, 3, 3, 1, 20 @ 55, 65, 75, 80, 85, 50 %
B1
Single Leg RDL
3 x 8 @ 70 %
B2
Bulgarian Split Squat
3 x 8 @ 70 %
A
Run, Bike, or Row
0:20, 0:40 @ 100, 50 %
B1
Air Squat
4 x 10
B2
Burpee
4 x 10
B3
Superman
4 x 10
C1
Strict Lower Hanging Leg Lifts
2 x 8
C2
Paloff Press
2 x 10
C3
Med Ball Rotation
3 x 10
