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Hey Everyone-

Been getting a done of inquiries about sample programming from Bridges Physical Programming. Check out how I think about programming and view a few sample days! When you join, you get access to all three tracks! Which means if you like what you see in another track, feel free to hit it!

-JB 

 

 

Military + LEO

This track is all about preparing you for the demands of being on the front line, and what it takes to get there. For those heading to Basic Training, trying to pass a big test, or are already serving, this program will prepare you. If you are a crossfitter that wants to vary up what you do, this will serve you as well. Time to Pay The Man! 3 on, 1 off, 2 on, 1 off format. 

Sample Day 1

Front squat 6×3@ 80%

Then-

8 min amrap

2 rope climbs 15’

20 burpees

Rest 2 min

8 min amrap

20/15 cal bike

20 goblet squat 70#/53# kB

 Not for time-

5 sets

6-8 weighted pull ups

30 sit-ups

20 lunge steps

Sample Day 2

Swim

Warm up

200 kick

200 swim

200 pull

Main

200 swim

Rest 15 sec

4×100 on 2 min

200 swim

8×50 on min

200 swim

16×25 on 40 sec

200 swim

Tread water for 8 min

Snatch

6×3@ 80%

Then: 10 min on min

5 squat snatch plus 4 barfacing burpee each min

Pick a weight that is heavy but you should be able to complete this within the minute

Sample Day 3

50 bench press at body weight plus 15#’s/10’s#

Every time you break run 400 meters

3 sets rest 3 min between sets

50 du

30 ghd

20 sand bag cleans 150#/100#

8 sets of sled push 50’ Heavy

Rest 1 min between each push

Competition

This is for those that want to compete in the sport of fitness. It has multiple sessions a day, swimming, programming that will test your mental fortitude, and help you improve your weightlifting, gymnastic, and aerobic capacity. We will swim and get outside of the gym. Time to Pay The Man! 1 rest day per week + 1 active recovery day per week. 

Sample Day 1

Power clean and jerk on min adding 10# till failure

Start at 185/115

Then

9 power cleans 275/185

12 power cleans 225/155

16 power cleans 185/135

25 power cleans 135/95

Scale as needed

8 sets

On the min

A. 18/14 cal bike

B. 10 lunges front racked 155/105

C. 20 ghd

So should taken 24 min (A-B-C-A-B-C..etc)

Sample Day 2

50 cal row

40 wall balls 25#/16# (not a wussy, not a hero)

30 box step overs 20″ 55#/40# dumbbells

20/15 muscle ups

10 manmakers 55# db/40#

Rest 10 min

10 manmakers

20/15 muscle ups

30 box step overs 20″ 55#/40#

40 wall balls 25#/16#

50 cal row

If you dont own those wall balls, 20/14#

Power snatch

6×3 building to heavy triple. Does not have to be touch and go. 

Then-

Snatch pulls

5×3 @ 95%

Sample Day 3

20 min amrap

10 cal bike

160′ sled push with 2 reds/blues

You go then your partner goes

20 cal bike

160′ sled push 4 reds/blues

You go then your partner goes

30 cal bike

160′ sled push 6 reds/blues

Start over  at 10 cals once you finish the round of 30 cals, keep doing  this for 20 min.

Rest 10 min

REPEAT. 

If no partner 1:1 rest to work

Then

20 min amrap

20 cal ski

5 tire flips (sub Heavy Hang Power Cleans)

30 cal ski

10 tire flips

40 cal sk

15 tire flips

Then start at 20/5 again

Then-

Back squat work up to heavy single

Then

80%x3 on the min for 5 min

Fitness

For those that have limited time and equipment, I try to keep the programming under 1hour, closer to 45 minutes. No excuse not to Pay The Man! 

Sample Day 1

For time:

4 Rounds:

400 M run

200 m farmers carry (Heaviest weight you can muster)

30 sit ups

Sample Day 2

EMOM 24 (Each Station 8 times):

1.  20 Push ups

2. 30 air squats

3. :40 Hollow Hold

 

 

Then, DU Practice 

Accumulate 100 good reps, or 4 UB sets of 50

 

Sample Day 3

Push Press :

Every  minute for 10 minutes (10 sets):

3 reps at 50%

3 reps at 60%

3 reps at 65%

3 reps at 70%

2 reps at 75%

2 reps at 80%

1 rep at 85%

1 rep at 90%

6 reps at 70%

6 reps at 75%

 

Metcon:

10-8-6

Power Snatch 115/75 (Barbell or DB)

Burpees over bar

Go Hard

Rest 5 minutes 

Then Repeat!