The Ordinary Group

Coach
Shawn Moon

SOF Body provides cyclical programming focused on improving the tactical athlete. As the program progresses the athlete will move through several training modes and energy types as we aim to build a well rounded tactician. The Ordinary group has a combined 15 years of experience training  SOF, SOF candidates, various sport athletes, and the general civilian population. SOF body is a no nonsense approach to combining traditional framework, modern understanding, and a Special Operations perspective.

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Equipment
Recommended
an adequately equipped and stocked gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
SBH 1/5

A

Treadmill Work

1 x 10:00

B1

Med Ball Chest Pass

2 x 5

B2

Box Jump

2 x 5

B3

Suitcase Carry

2 x 100

B4

Band Pull-Apart

2 x 8

C

Bench Press

4 x 8

D

Leg Extension

4 x 10

E1

Barbell Upright Row

3 x 10

E2

Rear Delt Flyes

3 x 12

F

Tricep Rope Pulldowns

3 x 10

G

Calf Raise

3 x 12

H

Sit-up

4 x 12

Monday
SBH 2/5

A

Biking

1 x 10:00

B1

Squat Jump

2 x 10

B2

Med Ball Chest Pass

2 x 5

B3

Front Rack Carry

2 x 100

B4

Kneeling Hip Flexor Stretch

2 x 0:30

C

Trap Bar Deadlift

5 x 8

D

Seated Row

4 x 10

E

Lat Pulldown

3 x 12

F

Hammer Curl

5 x 12

G

Hanging Knee Raise

4 x 10

Tuesday
SBH 3/5

A

Sprint

1 x 15:00

B1

DB Farmer's Walk

2 x 100

B2

Wall Balls

2 x 5

B3

Depth Jump

2 x 5

C

Back Squat

4 x 8

D

Close Grip Bench Press

4 x 10

E1

DB Lateral Raise

3 x 12

E2

DB Shrug

3 x 10

F

Dip

3 x 10

G

Russian Twist

4 x 12

Wednesday
SBH 4/5

A

Stairs

1 x 10:00

B1

DB Jump Lunge

2 x 10

B2

Counter Movement Medball Shotput

2 x 5

B3

trap bar carry

2 x 100

C

Barbell Row

3 x 8

D

Pull-Up

4 x 10

E

Lying Leg Curl

5 x 12

F

Barbell Bicep Curl

5 x 8

G

Plank

4 x 1:00

Thursday
SBH 5/5

A

Biking

1 x 10:00

B1

Suitcase Carry

2 x 100

B2

Med Ball Chest Pass

2 x 5

B3

Box Jump

2 x 5

C

Leg Press

4 x 8

D

DB Fly

4 x 12

E

Calf Raise

3 x 12

F

Rolling Tricep extensions

3 x 10

G

Seated Incline DB Curls

5 x 10

H

V-Ups

4 x 10

Coach
coach-avatar Shawn Moon

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SOF Body
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SOF Body
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SOF Body
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