DTW Training
Tactical / Military, Functional Fitness, Functional TrainingThis program has creative progressions and managed intensities throughout the weeks to make you stronger, faster, more enduring, and ready for any test that will come your way. We use weight training, endurnace training, and structural stability training to turn you into a well rounded and powerful athlete. This program is the last of the 4 programs and requires discipline and attention to detail in the gym and outside of it. If you are consistent and take care of yourself this program will give you amazing results.
5 sessions per week
Must use App app to view and log training
Team Training
A
Power clean TnG Cluster
3 x 9
B1
Close Grip Bench Press
10, 8, 6
B2
Back Squat
10, 8, 6
C1
Half kneeling Arnold press
3 x 10
C2
Front Rack Walking Lunge
3 x 12
Circuit
D
3 sets all same pace Run 400m 25 wall balls 20/14lbs 10/9' target Rest walk 90 sec + Walk 5-10 min after completing 3 sets
Conditioning
A
Circuit-85% effort
10 min 85% effort Run 200m 25 double unders or 50 single unders 10 KBS 1.5/1.25pd + 10 min 85% effort Row 250/200m 5 strict pull-ups 8 box jump sd 24/20" + 10 min 85% effort AB 12/10 cals 10 DB Power Snatch 50/35lbs alt hand per rep 15 situps + 10 min 65-85% effort Run + Walk 5-10 min
Conditioning
A
Wed-Rest, Recovery or Aero
Pick an Aerobic Priority Day or Swim 5 sets of 100m Rest as needed or 3 rounds Easy Row 500m 20 walk lunges 10 pull-ups your choice of skill today 10 static dips 10 GHD situps 10 Hip Ext 10 OHS (overhead squat) 33/45lbs GPP (General Physical Prep) is great for this day as well Ride a bike Practice swim drill Play a sport Master self care/recovery
A
Squat Clean Thruster
1 x 1
B
Squat Clean Thruster
1 x 10:00
Circuit
C
3 sets not for time 25 situps Side plank 30 sec R and L 50 DU or 100 single unders Rest 60-90 sec + Walk 5-10 min in sun if possible
A
Trap Bar Deadlift
1 x 3
B
Trap bar deadlift TnG
8 x 1
Conditioning
C
EMOM-12 min Odd-Even
Odd- 6-8 Bench press @ 20X1 60-70% of 1rm Even- 5-12 Strict pronated pull-ups
Conditioning
D
EMOM-12 min Odd-Even
Odd- Row 12/10 cal Even- FLR on rings 30-45 sec
E
Death by Burpees
A1
Push Press
4 x 8
A2
KB swings
4 x 15
B
DB Single Arm Push Press
1 x 8
Circuit
C
3 sets all same pace (Aero Edging) Row 500m 20 Wall balls 20/14lbs 10/9' target 25 situps Reverse sled drag 120lbs added 50m Rest walk 3min + Walk or easy spin 5-10 min
When you join a team you’re getting more than programming, you’re joining an online community.
ALL AROUND PRIORITY
ALL AROUND PRIORITY
ALL AROUND PRIORITY
