Real Grip Tactical

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Bench Press 5x5 working up to RPE 8, 2-3 minutes between sets Aerobic Focus: Pick your cardio machine of choice or running 5 rounds 1-minute HARD effort 90 seconds easy effort

Metcon: 5 Rounds for time 20m Single Arm Farmer Carry Right Arm 25#-35#/40#-50# 10 Push Hand Release Push Ups 20m Single Arm Farmer Carry Right Arm 25#-35#/40#-50# 10 Squat Jumps Score- Total time it takes to complete 5 rounds Bring it to your level: Single Arm Carrys- Scale the weight down if needed Hand Release Push Ups- Go to your knees if needed, or place your hands on a box/wall to elevate your upper body Jump Squats- Air Squats Take it to the next level: Single Arm Carries- make it 40m Hand Release Push-Ups- Add weight in the form of a vest or weighted pack Jump Squats- Burpees, make them burpees Subsitutions: Carries- 20m Double hand farmer carries, bear hug carries

Active Recovery Take this day to do some yoga, stretch, foam roll, or go on a nice walk, really allow yourself to recover!

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Squat 5x3 working up to 80% of 1RM Aerobic Focus: 2k run OR 2k/2500m Row OR 4k/5k Bike

Metcon: 12 minutes As Many Rounds as Possible 7 Single Arm DB Deadlifts Left Hand 25#-35#/40#-50# 14 V-Ups 7 Single Arm DB Deadlifts Right Hand 25#-35#/40#-50# Score- total reps, 1 round= 28 reps Bring it to your level: Single Arm Deadlift- Scale down the weight V-Ups- Butterfly Sit-Ups Take it to the next level: Single Arm Deadlifts- Up the weight, or make it into single arm DB/KB cleans V-Ups- Toes 2 Bar Subsitutions: Single Arm Deadlifts- Regular Barbell Deadlifts 65#-95#/115#-135# V-Ups- Knees to Elbows

Active Recovery Take this day to do some yoga, stretch, foam roll, or go on a nice walk, really allow yourself to recover!

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

For this block of training we will have a Part 1 and 2, from Part 1 you can pick one of 2 options to focus on before you move to the Metcon(Part 2) Strength Focus: Deadlifts 5x5 working up to 75% of 1RM Aerobic Focus: 6 rounds on cardio machine of choice or running 30 seconds MAX effort 90 seconds EASY effort

Metcon: Every Minute On the Minute for 10 minutes (10 Rounds)- 3 KB Swings to Eye Level 25#-35#/ 40#-50# 3 DB Push Press 15#-20#/40#-50# Score- Aim for Completion Bring it to your level: KB Swings- KB Deadlifts DB Push Press- Scale weight down Take it to the next level: KB Swings- Above Head KB Swings or up the weight DB Push Press- DB Thrusters Subsitutions: KB Swings- Hang Barbell Cleans 45#/95# DB Push Press- Barbell Push Press 45#/95#

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Mogadishu Mile

4 rounds for time 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand) 400m Kettlebell Run You cannot lose physical contact with your KB at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely. If you lose contact with your kb, you forfeit the progress of that round, and you must start the round over. LOWER THE WEIGHT IF NEEDED!