The Ordinary Group
Tactical / Military
Coach
Shawn Moon
Features
7 sessions per week
Must use App app to view and log training
Team Training
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Equipment
Recommended
an adequately equipped and stocked gym
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1
A
Tempo run
5 x 3:00 @ 3, 6, 7, 6, 3
B
hill sprints
4 x 30
Sunday
Week 1 Day 1
A
Back Squat
3 x 3 @ 90 %
B
Incline DB Bench Press
3 x 8 @ 80 %
C
Snatch-Grip Podium Deadlift
3 x 8 @ 80 %
D1
Seated Cable Row
3 x 10
D2
Lat Pulldown
3 x 10
Monday
Week 1 Day 2
A
Biking
1 x 10:00
B
Hack Squat
3 x 8 @ 80 %
C
Bench Press
3 x 3 @ 90 %
D
Trap Bar Deadlift
3 x 3 @ 90 %
E1
Dips
3 x 10
E2
Barbell Bicep Curl
3 x 10
Tuesday
Week 1 Day 3
A
Run
1 x 30:00
Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4
A
Biking
1 x 10:00
B
Walking Lunges
3 x 8 @ 80 %
C
Leg Extension
3 x 8 @ 80 %
D
Close Grip Bench Press
3 x 5 @ 85 %
E
Pendlay Row
3 x 10
F
Pull-Up
Thursday
Ruck day
A
ruck
1 x 2 @ 30:00
Join Your Virtual Gym
The Ordinary Working Man
The Ordinary Working Man
The Ordinary Working Man
When you join a team you’re getting more than programming, you’re joining an online community.
The Ordinary Working Man
The Ordinary Working Man
The Ordinary Working Man
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