True North Tactical Fitness
Functional Fitness, General Fitness, Tactical, Marathon, Strength & ConditioningFeatures
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
TNT Full Body Warm-Up
30 Jumping Jacks 5 Air Squats 5 Forward Fold to Deep Squat 5 Hip openers each way / leg. 10 Arm circles each direction 10 Walking leg hamstring swoops/leg. 5 Worlds Greatest Stretch/side.
B
Monster Walks
3 x 10
C
Back Squat
3 x 10 @ 55 %
D1
Overhead Walking Lunge
3 x 20
D2
DB Box Step Ups
3 x 20
E
Bulgarian Split Squat
3 x 20
F
Burpee Broad Jump
3 x 5
CORE
G
Complete 3-4 rounds of this core circuit, resting 60-90sec between rounds. Sit Ups x 10 reps Russian Twists x 15 reps Heel Taps x 20 reps
BURNER CONDITIONING
A
Complete 5 Rounds of the following HIIT Circuit - Resting no more then 60seconds between rounds 400m Row/Assault Bike/Bike Erg 10 Burpees 5 Push Ups
Prep
A
TNT Full Body Warm-Up
30 Jumping Jacks 5 Air Squats 5 Forward Fold to Deep Squat 5 Hip openers each way / leg. 10 Arm circles each direction 10 Walking leg hamstring swoops/leg. 5 Worlds Greatest Stretch/side.
B
Run
1200, 600, 600
BODYWEIGHT CHIPPER
C
You only need to complete this once, no extra rounds. No rest between exercises, complete one and move onto the next - repeat until done. 5 Jump Squats 10 Air Squats 15 Burpees 10 Push Ups 5 Pull Ups 10 Lunges (per leg) 15 Sit Ups 10 Mountain Climbers 5 Jump Squats
Prep
A
TNT WARM UP 1
5 Minutes of cardio (Jog, Skip, Bike, Row, Walk) RPE 6 2 quick rounds of: 5 walk out to planks 10 shoulder taps (10/side) 5 Push Ups 5 Jump Squats 10 Air Squats 5 Walking Lunges (5/leg) then 5min of mobility stretching (move whatever feels tight)
B
Bench Press
4 x 10 @ 55 %
C1
DB Military Press
3 x 15
C2
Shoulder Taps
3 x 20
D1
Plate Front Raise
3 x 10
D2
DB Lateral Raise
3 x 5
D3
Rear Delt Flyes
3 x 10
E
Push-Up
3 x MAX
A
Zone 2 Cardio
1 x 30:00 @ 6
A
Run
2 x 1200
B
Sprint
4 x 30 @ 10
Prep
A
TNT WARM UP 1
5 Minutes of cardio (Jog, Skip, Bike, Row, Walk) RPE 6 2 quick rounds of: 5 walk out to planks 10 shoulder taps (10/side) 5 Push Ups 5 Jump Squats 10 Air Squats 5 Walking Lunges (5/leg) then 5min of mobility stretching (move whatever feels tight)
B
Deadlift
3 x 10 @ 55 %
C
Pendlay Row
3 x 8
D
Pull-Up
3 x 10
E
1-Arm DB Row
3 x 8
F
DB Good Morning
3 x 5
PLANK TIME
G
COMPLETE 2 ROUNDS SIDE PLANK LEFT: 30seconds SIDE PLANK RIGHT: 30seconds FULL PLANK: MAX HOLD REST 1-2minutes.
AMRAP
A
20 MINUTE AMRAP (As Many Rounds As Possible) 5 Push Ups 10 Devils Press' 15 Burpess 20 Air Squats
This is the 1 time you can have your cake & eat it too. My Hybrid Program allows for the perfect blend of strength & conditioning. No slapping together 2 different programs, Hybrid Athlete is built to deliver results no matter how/where you train.
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Hybrid Athlete Program
Hybrid Athlete Program
Hybrid Athlete Program
