DTW Training
Tactical / Military, Functional Fitness, Functional Training, Strength & ConditioningStrength Priority will work by progressing and introducing intensity as the program builds. The superset, progressions, rest periods and rep schemes are all designed for you to build muscle and absolute strength. The program moves through 12 weeks of progressions desinged to push your limits and build strength. As long as you are consistent and take care of yourself you will see results! This program follows our Muscle Endurnace Priority Program perfectly. If you have the discipline to follow it you will gain strength, stamina, and be ready for whatever testing you have coming your way.
5 sessions per week
Must use App app to view and log training
Team Training
A
Trap Bar Deadlift
1 x 3
B1
Overhand Romanian Deadlift
4 x 5
B2
DB Arnold Press
4 x 12
C1
Static dips
4 x 15
C2
Russian KB Swing
4 x 15
D
Front-Leaning Rest (FLR)
8 x 20
Circuit
E
Cool down 10 min easy spin or walk
A
Back Squat
5 x 5
B
Goblet Squat
3 x 20
C
Supinated Pull up
3 x 10
D1
DB Lunge
3 x 20
D2
Pendlay Row
3 x 12
E
Backward Sled Drag
8 x 30
Circuit
F
Cool down 5-10 Min on easy spin or walk.
A
Bench Press
4 x 10
Conditioning
B
EMOM-deadlift
EMOM-(Every min on the min)-8 min. Deadlift on conventional or trap bar 70-80% of A on Monday 4-5 reps Touch and GO
C1
Incline DB Bench Press
3 x 12
C2
Weighted Hip Extension
3 x 12
D
Half-Kneeling DB Overhead Press
3 x 20
E
Seated DB Ext Rotation
3 x 8
Circuit
F
Cool down 5-10 Min on easy spin or walk.
A1
BB reverse lunge
3 x 8
A2
Lat Pulldown
3 x 15
B
Leg Press
5 x 12
C1
DB torso row
3 x 10
C2
Side plank Powell raise
3 x 10
D
Wall Balls
4 x 15
A
Power Clean
1 x 5
B
Push Press
1 x 8
C
Front Squat
1 x 8
Conditioning
D
4 WO-2 min max ea.
2 min max pushups- Rest 1 min 2 min max sit-ups- Rest 1 min 2 min max strict pronated pull-ups- Rest 1 min +Aerobic workout option
A
Rest
For Completion
When you join a team you’re getting more than programming, you’re joining an online community.
STRENGTH PRIORITY
STRENGTH PRIORITY
STRENGTH PRIORITY
