Week 1 (Every Day 100 Push Ups, 50 Pull Ups, 25 Burpees)

Monday
Cardio (6 miles)
Core (200 Sit Ups Before and After Run)
Gym (Legs - Squats 5 sets of 5, Deadlifts 5x5, Lunges 5 sets of 12EL, Hip Thrust 5 sets of
20, Hip Abductor/Adductor Ex. 5 sets of 20, Calf Raises 4 sets of 25)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Tuesday
Cardio (4 sets of 400’s, 2 sets of 800’s, 4sets of 400’s)
Core (10 sets of 20 Ab Wheel, 10 sets of 15 ham straight leg Raise, 30 mins of
Calisthenics)
Gym (Upper Body - 5 Sets of 5 Bench Press, 5 sets of 5 back row, 10 sets of 10 Shoulder
Press and Shrug, Forearm Curls 10 sets of 10,
Cardio 2 (Box Jumps 10 sets of 15 w/ 45 sec rest)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Wednesday
Cardio (Pool / Bike)
Recovery/Yoga
Thursday
Ruck Day (8 Miles under 90 mins, weight 35 pounds dry)
Rope Climb 10 times under 15 mins
Core (2 sets of 200 sit ups)
Gym (Tricep Extensions 10 sets of 15, Bicep Curls 10 sets of 15, Forearm Curls 10 sets of
15, Lower Back Extensions 10 sets of 20)
Cardio 2 (10 sets of 10 tire flips)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Friday
Cardio/Technique (1 hour of biking low resistance)
Gym (1 hour of calisthenics – deliberate Pushup Strength)
Recovery (15 mins stretch, 15 mins lacrosse)
Saturday
Cardio (Pool / Bike)
Recovery/Yoga
Sunday
Rest!
Week 2
Monday (Everyday 100 Push Ups, 50 Pull Ups, 50 Burpees)
Cardio (6 miles)
Core (200 Sit Ups Before and After Run)
Gym (Legs - Squats 5 sets of 5, Deadlifts 5x5, Lunges 5 sets of 12EL, Hip Thrust 5 sets of
20, Hip Abductor/Adductor Ex. 5 sets of 20, Calf Raises 4 sets of 25)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Tuesday
Cardio (4 sets of 400’s, 2 sets of 800’s, 4sets of 400’s)
Core (10 sets of 20 Ab Wheel, 10 sets of 15 ham straight leg Raise, 30 mins of
Calisthenics)
Gym (Upper Body - 5 Sets of 5 Bench Press, 5 sets of 5 back row, 10 sets of 10 Shoulder
Press and Shrug, Forearm Curls 10 sets of 10,
Cardio 2 (Box Jumps 10 sets of 15 w/ 45 sec rest)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Wednesday
Cardio (Pool / Bike)
Recovery/Yoga
Thursday
Ruck Day (10 Miles under 110 mins, weight 35 pounds dry)
Rope Climb 10 times under 15 mins
Core (2 sets of 200 sit ups)
Gym (Tricep Extensions 10 sets of 15, Bicep Curls 10 sets of 15, Forearm Curls 10 sets of
15, Lower Back Extensions 10 sets of 20, Calf Raises 4 sets of 25)
Cardio 2 (10 sets of 10 tire flips)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Friday
Cardio/Technique (1 hour of biking low resistance)
Gym (1 hour of calisthenics – deliberate Pushup Strength)
Recovery (15 mins stretch, 15 mins lacrosse)
Saturday
Cardio (Pool / Bike)
Recovery/Yoga
Sunday
Rest!
Week 3
Monday
Cardio (6 miles)
Core (200 Sit Ups Before and After Run)
Gym (Legs - Squats 5 sets of 5, Deadlifts 5x5, Lunges 5 sets of 12EL, Hip Thrust 5 sets of
20, Hip Abductor/Adductor Ex. 5 sets of 20, Calf Raises 4 sets of 25)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Tuesday
Cardio (4 sets of 400’s, 2 sets of 800’s, 4sets of 400’s)
Core (10 sets of 20 Ab Wheel, 10 sets of 15 ham straight leg Raise, 30 mins of
Calisthenics)
Gym (Upper Body - 5 Sets of 5 Bench Press, 5 sets of 5 back row, 10 sets of 10 Shoulder
Press and Shrug, Forearm Curls 10 sets of 10,
Cardio 2 (Box Jumps 10 sets of 15 w/ 45 sec rest)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Wednesday
Cardio (Pool / Bike)
Recovery/Yoga
Thursday
Ruck Day (12 Miles under 130 mins, weight 35 pounds dry)
Rope Climb 15 times under 15 mins
Core (3 sets of 350 sit ups)
Gym (Tricep Extensions 10 sets of 15, Bicep Curls 10 sets of 15, Forearm Curls 10 sets of
15, Lower Back Extensions 10 sets of 20)
Cardio 2 (15 sets of 10 tire flips)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Friday
Cardio/Technique (1 hour of biking low resistance)
Gym (1 hour of calisthenics – deliberate Pushup Strength)
Recovery (15 mins stretch, 15 mins lacrosse)
Saturday
Cardio (Pool / Bike)
Recovery/Yoga
Sunday
Rest!
Week 4
Monday
Cardio (8 miles)
Core (200 Sit Ups Before and After Run)
Gym (Legs - Squats 5 sets of 5, Deadlifts 5x5, Lunges 5 sets of 12EL, Hip Thrust 5 sets of
20, Hip Abductor/Adductor Ex. 5 sets of 20, Calf Raises 4 sets of 25)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Tuesday
Cardio (4 sets of 400’s, 2 sets of 800’s, 4sets of 400’s)
Core (10 sets of 20 Ab Wheel, 10 sets of 15 ham straight leg Raise, 30 mins of
Calisthenics)
Gym (Upper Body - 5 Sets of 5 Bench Press, 5 sets of 5 back row, 10 sets of 10 Shoulder
Press and Shrug, Forearm Curls 10 sets of 10,
Cardio 2 (Box Jumps 10 sets of 15 w/ 45 sec rest)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Wednesday
Cardio (Pool / Bike)
Recovery/Yoga
Thursday
Ruck Day (8 Miles under 90 mins, weight 35 pounds dry)
Rope Climb 10 times under 15 mins
Core (2 sets of 350 sit ups)
Gym (Tricep Extensions 10 sets of 20, Bicep Curls 10 sets of 15, Forearm Curls 10 sets of
20, Lower Back Extensions 10 sets of 20)
Cardio 2 (10 sets of 10 tire flips)
Recovery (Stretch 15 mins, Lacrosse Ball 15 mins)
Friday
Cardio/Technique (1 hour of biking low resistance)
Gym (1 hour of calisthenics – deliberate Pushup Strength)
Recovery (15 mins stretch, 15 mins lacrosse)
Saturday
Cardio (Pool Workout/Bike)
Sunday
Rest!