Physical Program
2019
Feb 11-17
You guys are all crushing it. This week I am introducing Fitness in a new format. Making the workouts around 45 minutes, and something people can do with limited equipment or time. This will help those of you that are in the firehouse, out in the field, do not have time that day but need to hit something, etc. Hope you enjoy it.
-Josh
Monday Feb 11th Military
Run-
3 sets
200m hard
600m easy
800m moderate
400m easy
Rest 3 min between
4 sets of Back Squat
10 reps @70%
As many rounds as possible in
12 min
Add 2 reps each rd
2 burpee pull ups
2 goblet squat 70# kb
4 burpee pull ups
4 goblet squat
6 bpu
6gs
8
8…..and so on for 12 min
Monday Feb 11th Comp
Rest Day
Monday Feb 11th Fitness
Run 2 miles
Then-
3 Rounds:
20 Burpees
40 Sit Ups
60 Air Squats
Run 2 miles
Then accumulate 5 minutes in a plank hold from elbows.
Tuesday Feb 12th Military
Front squat
5×5 @80-82%
3 sets
3 rds
10 ttb
10 power cleans 155
Rest 3 min between sets
Accessory
3 sets not for time
10 reps of db shoulder press each arm
10 lunges holding 55# db overhead each leg and arm
20 sit-ups
Tuesday Feb 12th Comp
5 rds
90′ sled push 220
10 full snatch 185
Bench press
5×5 80%
Run
2 miles at about 85%
Tuesday Feb 12th Fitness
Squatting:
If you have a barbell- work to a challenging 5 reps.
Then EMOM 6:
5 Backsquats at 80% of the 5RM.
If no barbell but Have DB’s or KB’s
5×8 Front Rack Squats, 3 second down, 3 second hold, 3 second up, 3 seconds at top.
Conditioning:
Tabata
V-Ups
Push Ups
Jumps over Barbell
Pike Push Ups
Wednesday Feb 13th Military
Swim
Warm up
50 swim
50 kick
50 pull
100 swim
100 kick
100 pull
50 swim
50 kick
50 pull
Main
Swim a mile
Tread water for
8 min
Full cleans
5×2 @85%
Goal is 50 squat cleans
On the min
Row 150 meters
Remaining min max squat cleans 135
No rest keep repeating until 50 squat cleans
Wednesday Feb 13th Comp
Dumbbell snatch Complex
1 power snatch
2 squat snatch
3 overhead squats with right arm
Then same as above with left arm.
Work up to heavy and then do 5 sets at that weight for both arms.
3 hang cleans plus jerk
Work to heavy
Sots press with dumbbell 5 sets
5 presses each side
3 sets
25 Ghd sit-ups
15 ghr
Then-
25 mile bike road
Then-
12 min Amrap back and forth with partner (open prep)
30 double unders
15 power snatch 75#
Wednesday Feb 13th Fitness
Bike ride for 5 miles
Then-
4 Rounds for Time:
30 mountain climbers
20 Box Jumps (Bench works too, or broad jumps)
10 ball slams (wall ball works too)
5 Wall Climbs
Thursday Feb 14th Military
Rest Day
Thursday Feb 14th Comp
20 min Amrap
5 power clean and jerks 185
10 Ttb
Back and forth with a partner (IF no partner, rest 1:1)
50 wall balls
75 dead lifts 185
50 hspu
Thursday Feb 14th Fitness
Rest Day
Friday Feb 15th Military
Friday Feb 15th Comp
10 min of muscle ups with partner
Then
Dead stop front squats
Work to a heavy 3
Then 5×3 at 90%
Work to 85% of Split Jerk
then 5×3 at that weight
8 min Amrap
10 cal bike
5 bench 225
Rest 2 min
8 min Amrap
10 Ghd
5 d-ball cleans 150#
5 sets of lat pull downs
With 2 45’s (strict pull ups of don’t have a lat pull down
Friday Feb 15th Fitness
EMOM 30:
1. 10 Burpees
2. 100m Sprint
3. 20 walking Lunges
Cool Down:
1 Mile jog
Saturday Feb 16th Military
GUT CHECK
4K row
Start with and perform every 3 min
3 thrusters 95#
3 pull ups
Add 3 reps every rd
So start clock perform 3 thrusters 3 pull ups with remaining time of the 3 min row for distance. At 3 min mark perform 6 thrusters 6 pull ups again row for remainder of 3 min for max distance at 6 min perform 9 thrusters 9 pulll ups and row for remaining 3 min and so on until you reach 4K of rowing or you can’t perform the number or reps of thrusters/pull ups in the 3 min
Cool down with a 10 min easy bike
Saturday Feb 16th Comp
Rest Day
Saturday Feb 16th Fitness
Get outisde and hike with a heavy backpack for 45 minutes to an hour.
If you cannot do that:
4 Mile run, every 4 minutes perform 10 Push Ups, 10 Squats, 10 Broad Jumps.
Sunday Feb 17th Military
Rest Day. Get out of the gym!
Sunday Feb 17th Comp
1 hour bike ride
Back squat
Work to today’s 1-RM (Might not be a PR, that is totally fine)
Then 6 min on the min
5 reps at 80% of heavy
15 min Amrap
5 man makers 55# (Push up, row left, row right, Clean, press)
10 strict pull ups
20 cal row
Sunday Feb 17th Fitness
Rest Day
Stoked to start your programming this week, Josh. I’m an Army JAG stationed at Fort Sill, OK. Thanks for this program!
Welcome brother. Pay the man!
This week looks killer ! Been seeing progress and definitely finding new limits to push. I find my self not just going through the movements, I push my self and see how far I can go after my mind tells me I have no more. Strength has been something I always felt good at but cardio I slack. No these are definitely some gut checks !
Thank you !
Love it Matt. Keep at it. Don’t feel sorry for yourself!
Being a student and father of 2 kidos, these workouts are great with limited equipment and not a lot of time! Hope to see more of these workouts. Thanks Josh!
That’s the plan man!
•Run
200m @ 30-40 sec
600m @ 8:00-8:30 pace
800m @ 6:50-7:10 pace
400m @ 8:00-8:30 pace
•Back Sqts 1 @ 220# 2-3 @ 242# 4 @ 264#
•12 min AMRAP 8 rds + 16 reps
Had a good pace going for the majority but fell off at end.
•3 Rds WOD 13:50
Feeling the GHDSU from yesterday
*7 rds + 16 reps
Did the interval work from the military program on the rower today since I’m walking a fine line of bilateral stress fractures. Went average paces of 1:46, 1:45, and 1:44 for the 2k segments.
4×10 squat at 350 lbs
Made it through 7 rounds of the amrap… hell of a day, definitely paid the man with this one.
Hope those fractures don’t hurt too much on the rower! Way to get it done regardless
As a marine reservist, sitting at 165 at 5’9, I’m trying to put on a little more mass but leaning it out with this program and so far it’s been great! Great program and can’t get enough of it, continue to pay the man everyday!!
First week on the program, doing the military one.
5×5 @ 225
interval rounds @ 6:10, 7:20, and 7:40
Scaled the accessory work with 30#, 40# and 45# for the 3 rounds.
Looking forward to the workout tomorrow, getting back in the pool.
Well 50 squat snatches is something I probably wouldn’t program for myself, so I appreciate you destroying my lively hood. Hat off to the man
Excited to start your programming Josh. Time to pay the man!
•Front Squat
5X5 @ 220#
•T2B & PC 155#
5:13
5:12
6:43 (T2B went MIA)
Asked a guy if he wanted to do the partner work yesterday……….. I think he broke haha
Love it. Hope you took his breaking as a boost to go harder
Hi Josh , could you please explain EMOM ? The workout is Friday 15 Frebruary , Thanks . Sorry to disturb you .
EMOM stands for Every Minute On the Minute
So you start a clock and it will go for 30 minutes.
For the first minute, you do 10 burpees, whatever time remaining is rest.
For the second minute you do a 100m sprint, again resting with remaining time.
For the third minute you do 20 walking lunges, resting with remaining time.
Minute four is back to 10 burpees, minute five 100m sprint, etc until 30 minutes is complete.
Thanks Jack. Sorry Emils- surgery has taken me out of commission for a few days
No problem Josh , have a good recovery !
Thanks Jack !
*February
What time do you release the weeks workout?
Typically Sunday AM, but it is real early Monday AM for our Australian followers
Ya ok I’m in Finland so i think we 8 hours ahead of you guys