Damri – Week 1

What's new this week

Objective: Strength

SESSION OVERVIEW

Aerobic Capacity: 

30 minutes – brisk pace

1000m SMOC (2000m Bike or 100x Step-ups))

5x Man Maker

 

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

 

Resilience:

3 Rounds – 30 sec. Total or e/s, where applicable

Ragdoll

Prisoner Stretch

Pigeon

Side Sphinx

 

Core:

3 Rounds

10x e/s EO

30 sec. Side Bridge e/s

10x Face Down Back Extension

10x e/s Slasher

 

Hybrid:

3 Rounds

10x e/s EO

30 sec. Side Bridge e/s

30 sec. e/s Prisoner Stretch

30 sec. e/s Pigeon

Objective: Strength

SESSION OVERVIEW

Warm-up: 

3 Rounds

8x Squat

8x Push-ups

8x Sit-up

100m Run

 

Strength Endurance A:

3 Rounds

4x Rick Sanchez

4x e/s  Jump Lunge

 

Strength Endurance B:

3 Rounds, one every 90 sec.

Plyo Push-up 21s

 

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

 

Hypertrophy:

3 Rounds – DBD

12x Curl (Barbell or DB)

12x Tricep Kickbacks

60 sec. Rest

 

Resilience :

3 Rounds – 30 sec. total or e/s, where applicable

Cactus

Couch Stretch

Instep

10x Shoulder Dislocates

 

Hybrid:

3 Rounds

12x Curl (Barbell or DB)

12x Shoulder Dislocates

30 sec. e/s Couch Stretch

Objective: Strength

SESSION OVERVIEW

Aerobic Capacity:

30 min – brisk pace

700m Run – not row, bike, or ski unless medically unable to run.

300m Row or Ski OR 600m Bike

6x Push Pulls

15m AGOC

 

Sprints:

5 Rounds – work up to 80-90%

200m Sprint build up

3 min. Rest

Objective: Strength

SESSION OVERVIEW

Aerobic Capacity:

30 min – brisk pace

5 min. SMOC

15m Squat lunge lunge 

15m AGOC

Objective: Strength

SESSION OVERVIEW

Warm-up: 

3 Rounds

8x Hip Bridge

8x Banded Row

8x Mountain Climbers e/s

 

Work Capacity:

6 Rounds for time

8x Mountain Climbers e/s

8x Burpee

8x SB Back Squat

800m Run

 

Standards: 

B: 33:36; S: 27:38; G: 25:00

 

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

 

Resilience:

3 Rounds – 30 sec. Total or e/s, where applicable

Ragdoll

Prisoner Stretch

Pigeon

Side Sphinx

 

Core:

3 Rounds

10x e/s SBGU

30 sec. Side Bridge e/s

10x Face Down Back Extension

 

Hybrid:

3 Rounds

10x e/s SBGU

30 sec. Side Bridge e/s

30 sec. e/s Prisoner Stretch

30 sec. e/s Pigeon

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