WAREWOLF PERFORMANCE
Tactical, First Responders, Functional Fitness, Strength & Conditioning, General FitnessIn Greek mythology, the Aegis was the legendary, indestructible shield carried by Zeus and Athena. It was not merely a passive barrier to absorb blows, but a symbol of sovereign protection, ultimate defense, and elite readiness. To be "under the aegis" meant to be shielded by a powerful, protective force that rendered the bearer invulnerable to structural harm while executing high-stakes missions.
Mesocycle 1 (Anatomical Adaptation & Base Building): Focuses on strengthening tendons, ligaments, and joint capsules using higher repetition ranges (8–12 reps) and slow, controlled tempos. It establishes cardiovascular baselines and introduces natural movement recovery.
Mesocycle 2 (Functional Hypertrophy & Tactical Power): Shifts toward building high-density skeletal muscle to protect joints. Working volumes and load intensities increase, and Energy System Development transitions into highly demanding, tactical-specific medleys.
Mesocycle 3 (Peaking & Operational Readiness): Focuses on neuromuscular peaking, maximum power output, and systematic fatigue dissipation. Working sets for accessory movements drop to prevent systemic burnout, leading to a highly structured testing and assessment week.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Rowing
@ 5:00
A2
Band Pull-Apart
2 x 15
A3
Scapular Push Up
2 x 12
A4
4-way Neck Iso Holds W/ Medball
2 x 1 @ 10
A5
Quadruped Thoracic Rotation
1 x 8
A6
Sleeper Stretch
1 x 1 @ 30
A7
Shoulder Dislocates
1 x 15
B1
Medicine Ball Slam
2 x 8
B2
Incline Plyometric Pushup
2 x 8
C1
Bench Press
5, 8, 10, 10, 10 @ 45, 55, 65, 65, 65 %
C2
Rest
5 x 1:30
D1
Neutral grip Pullup
3 x 8
D2
Rest
3 x 0:45
D3
Half Kneeling Landmine Press
3 x 10
D4
Rest
3 x 0:45
E1
Cable Facepull
3 x 15
E2
Chest-Supported DB Row
3 x 12
E3
Neck Extensions
3 x 15
F1
Assault Bike
8 x 0:10
F2
Rest
8 x 0:50
G1
A-Frame Hold
1 x 1:00
G2
Cobra Stretch
1 x 1:00
G3
L-Arm Stretch
1 x 1:00
G4
Lounge Chair Stretch
1 x 1:00
G5
1/2 Kneel Stretch
1 x 1:00
G6
Pike Stretch
1 x 1:00
A1
Assault Bike
@ 5:00
A2
Copenhagen Plank
2 x 1 @ 20
A3
Single Leg Glute Bridge
2 x 12
A4
Miniband Lateral Monster Walks
2 x 15
A5
Hip Swivels
1 x 10
A6
WORLD'S GREATEST STRETCH
1 x 8
A7
Calf Stretch
1 x 0:30
B1
Narrow Stance Heels Elevated Goblet Squat
2 x 8
B2
Vertical Jump
2 x 3
C1
DB Bulgarian Split Squat
5, 8, 10, 10, 10 @ 4, 6, 7, 7, 7
C2
Rest
5 x 1:30
D1
KB single leg RDL
3 x 8
D2
Rest
3 x 0:45
D3
Paloff Press with Rotation
3 x 12
D4
Rest
3 x 0:45
E1
Tibialis Raise
3 x 20
E2
Single Leg Calf Raise
3 x 15
E3
Stir the Pot
3 x 8
F1
Foot hand crawl
4 x 25
F2
DB Farmer's Carry
4 x 25
F3
30 Yard Sprint
G1
A-Frame Hold
1 x 1:00
G2
Cobra Stretch
1 x 1:00
G3
L-Arm Stretch
1 x 1:00
G4
Lounge Chair Stretch
1 x 1:00
G5
1/2 Kneel Stretch
1 x 1:00
G6
Pike Stretch
1 x 1:00
A
Bear
1 x 10:00
B
Balance Walking with Pivot Reverse
1 x 5:00
C1
Dead Hang
5 x 1 @ 0:30
C2
Rest
5 x 0:30
D
Side Bent Sit Getups
1 x 10
E1
KB Turkish Getup
3 x 1
E2
Cat Camel
3 x 10
F
4-7-8 Breathing
1 x 5:00
A1
Assault Bike
@ 5:00
A2
Copenhagen Plank
2 x 1 @ 20
A3
Single Leg Glute Bridge
2 x 12
A4
Miniband Lateral Monster Walks
2 x 15
A5
Hip Swivels
1 x 10
A6
WORLD'S GREATEST STRETCH
1 x 8
A7
Calf Stretch
1 x 0:30
B1
Narrow Stance Heels Elevated Goblet Squat
2 x 8
B2
Vertical Jump
2 x 3
C1
Hex Bar Deadlift
5, 8, 10, 10, 10 @ 45, 55, 65, 65, 65 %
C2
Rest
5 x 1:30
D1
KB swings
4 x 15
D2
Rest
4 x 0:45
D3
Plank
4 x 0:45
D4
Rest
4 x 0:45
E1
Goblet Cyclist Squats
3 x 12
E2
Prone Banded Hamstring Curls
3 x 15
E3
SA KB Suitcase Deadlift
3 x 40
F
Rowing
1 x 2000
G1
A-Frame Hold
1 x 1:00
G2
Cobra Stretch
1 x 1:00
G3
L-Arm Stretch
1 x 1:00
G4
Lounge Chair Stretch
1 x 1:00
G5
1/2 Kneel Stretch
1 x 1:00
G6
Pike Stretch
1 x 1:00
A1
Rowing
@ 5:00
A2
Band Pull-Apart
2 x 15
A3
Scapular Push Up
2 x 12
A4
4-way Neck Iso Holds W/ Medball
2 x 1 @ 10
A5
Quadruped Thoracic Rotation
1 x 8
A6
Sleeper Stretch
1 x 1 @ 30
A7
Shoulder Dislocates
1 x 15
B1
Medicine Ball Slam
2 x 8
B2
Incline Plyometric Pushup
2 x 8
C1
Pull-Up
C2
Rest
5 x 2:00
D1
DB Floor Press
3 x 12
D2
Rest
3 x 0:45
D3
DB Lateral Raise
3 x 15
D4
Rest
3 x 0:45
E1
Bottom Up KB Press
3 x 8
E2
Hammer Curl
3 x 12
E3
Split Stance Overhead Tricep Extension
3 x 15
F
Run
6 x .25
G1
A-Frame Hold
1 x 1:00
G2
Cobra Stretch
1 x 1:00
G3
L-Arm Stretch
1 x 1:00
G4
Lounge Chair Stretch
1 x 1:00
G5
1/2 Kneel Stretch
1 x 1:00
G6
Pike Stretch
1 x 1:00
A
Run
@ 60:00
B1
A-Frame Hold
1 x 1:00
B2
Cobra Stretch
1 x 1:00
B3
L-Arm Stretch
B4
Lounge Chair Stretch
1 x 1:00
B5
1/2 Kneel Stretch
1 x 1:00
B6
Pike Stretch
1 x 1:00
