Third World Warrior

3rd week of AUGUST

MONDAY
APFT x 2

TUESDAY
200 weighed Squats + 50 weighed Pullups, Sprints, 50 Pullups

WEDNESDAY
6-mile Run

THURSDAY
Skipping Rope, Shadowkickboxing, JT
Isometrics, Jason, Gymnastics

FRIDAY
5-mile Run
Skipping Rope, Shadowboxing, 3 x 2 minutes Pushups, Situps, 100 Pullups

SATURDAY
10-mile Walk w/ 4 gallons, Core


4th week of AUGUST (sick week)

MONDAY
5-mile Run
Skipping Rope, Shadowboxing, 3 x 2 minutes Pushups, Situps

TUESDAY
Skipping Rope, Shadowkickboxing, Core
Mary, Cindy

WEDNESDAY

THURSDAY
Skipping Rope, Shadowboxing, 100 Pullups, 100 Dips, 2-mile Run, Core

FRIDAY

SATURDAY

SUNDAY
 
5th week of AUGUST

MONDAY
3-mile Run
Skipping Rope, Shadowkickboxing, Planks

TUESDAY
Skipping Rope, Shadowboxing

WEDNESDAY
6-mile Walk w/ 4.5 gallons

THURSDAY
APFT, 3-mile Walk
Mary, Cindy (20 lbs.)

FRIDAY
5-mile Run
3-mile Walk

SATURDAY
3-mile Walk w/ 30 lbs.

SUNDAY
 
1st week of SEPTEMBER

MONDAY
5-mile Run
4-mile Walk

TUESDAY
Murph

WEDNESDAY
7-mile Run

THURSDAY
3-mile Walk

FRIDAY

SATURDAY
12-mile walk w/ 5 gallons

SUNDAY
 
2nd week of SEPTEMBER

MONDAY
5-mile Run
Skipping Rope, Shadowkickbox, 100 Pullups, 2min x 3 (Situps, Pushups)

TUESDAY
Skipping Rope, Shadowbox, Mary

WEDNESDAY
3-mile Walk
6-mile Run, Planks

THURSDAY
Skipping Rope, Shadowbox

FRIDAY
3-mile Run, JT, Isometrics
4-mile Walk

SATURDAY
4-mile Walk
Skipping Rope, Shadowkickbox, 100 Pullups + 100 Dips, 4-mile walk w/ 5 gallons, Core

SUNDAY
Cindy, 50 Burpees
 
3rd week of SEPTEMBER

MONDAY
Squat 5x3, Bench Press 5x3, Deadlift 5x1, 2-mile Run, 100 Situps, 100 Pullups, 100 Pushups
2.5 mile Walk

TUESDAY
Skipping Rope, Kickboxing, 400m x 4
Yoga
2.5 mile Walk

WEDNESDAY
Skipping Rope, Shadowkickboxing, Squats 5x3, Press 5x3, Power Clean 5x3
5 mile Walk

THURSDAY
Skipping Rope, Boxing, 800m x 3, Core
Yoga
8 mile Walk

FRIDAY
Squat 5x3, Bench Press 5x3, Deadlift 5x1, Pullups 5x3 + 15
Skipping Rope, Kickboxing, 2 mile Run
6 mile Walk

SATURDAY
Yoga

SUNDAY
 
4th week of SEPTEMBER

MONDAY
Squat 5x3, Press 5x3, Power Clean 5x3, Pullup 5x3, Kickboxing
2 mile Run, Planks

TUESDAY
Kickboxing, 800m x 3
Yoga

WEDNESDAY
Squat 5x3, Bench 5x3, Deadlift 5x1, Pullup 5x3, Shadowkickboxing

THURSDAY
Boxing, 400m x 4
Yoga

FRIDAY
Squat 5x3, Press 5x3, Power Clean 5x3, Pullup 5x3
Kickboxing

SATURDAY
4 mile Walk, 5 mile Road March w/ 25 lbs.
2 mile Run, Core

SUNDAY
 
1st week of OCTOBER

MONDAY
Squat 5x3, Bench 5x3, Deadlift 5x1, Pullup 5x3, 2 mile Run
Boxing, Core

TUESDAY
Kickboxing, 800m x 4
Yoga

WEDNESDAY
Squat 5x3, Press 5x3, Power Clean 3x5, Pullup 5x3, Shadowkickboxing

THURSDAY
Boxing, 400m x 5, Core Triset

FRIDAY
Squat 5x3, Bench 5x3, Deadlift 5x1, Pullup 5x3

SATURDAY
Kickboxing, 2 mile Run
4 mile Walk w/ 5 gallons

SUNDAY
 
2nd week of OCTOBER

MONDAY
Squat 5x3, Press 5x3, Power Clean 5x3, Pullups 5x3, Planks
Boxing, 2 mile Run

TUESDAY
Kickboxing, 800m x 4
Yoga

WEDNESDAY
Squat 5x3, Bench 5x3, Deadlift 5x3, Pullup 5x3, Shadowkickboxing

THURSDAY
Boxing, 400m x 6

FRIDAY
Squat 5x3, Press 5x3, Power Clean 5x3
Kickboxing, 2 mile Run

SATURDAY
Sequential Fatigue
4 mile Walk w/ 5 gallons

SUNDAY
 
3rd week of OCTOBER

MONDAY
Squat 5x3, Bench 5x3, Deadlift 5x3, Pillups, 5x1, Shadowbox

TUESDAY
Kickboxing, 800m x 4

WEDNESDAY
Squat 5x3, Press 5x3, Power Clean 3x5, Kickboxing, Core

THURSDAY
Boxing, Medicine Ball

FRIDAY
Boxing

SATURDAY

SUNDAY
 
4th week of OCTOBER

MONDAY
Squat 5x3, Bench Press 5x3, Deadlift 5x1, Pullup 5x3, Shadowkickbox
2-mile Run, Core

TUESDAY
Boxing, Medicine Ball
100 Burpee-Pullups

WEDNESDAY
Kickboxing, 800m x 5, Planks

THURSDAY
Squat 5x3, Press 5x3, Power Clean 5x3, PT

FRIDAY
Boxing Sparring

SATURDAY

SUNDAY
 
1st week of NOVEMBER

MONDAY
Squat 5x3, Bench Press 5x3, Deadlift 5x1, Pullup 5x3, Core

TUESDAY
800m x 5

WEDNESDAY

THURSDAY

FRIDAY
Squats 5x3, Press 5x3, Clean 5x3, Core

SATURDAY
Yoga, 400m x 10

SUNDAY
 
2nd week of NOVEMBER

MONDAY
Squat 5x3, Bench Press 5x3, Deadlift 5x1, Pullup 5x2, Shadowkickboxing, Planks

TUESDAY
Kickboxing, 800m x 4

WEDNESDAY
3-mile Walk w/ 3 gallons

THURSDAY
Squat 5x3, Press 5x3, Power Clean 5x3, Core
Yoga

FRIDAY
400m x 8, Shadowbox, Core

SATURDAY

SUNDAY
Kickboxing
 
3rd week of NOVEMBER

MONDAY
Deadlifts, Shadowkickboxing

TUESDAY
55 Circuit (33:00)
Yoga

WEDNESDAY
400m x 8

THURSDAY
Front Squats 5x5, 200 Pushups

FRIDAY
35-minutes Mixed Cardio, 30 Muscle-ups
Yoga

SATURDAY

SUNDAY
 
4th week of NOVEMBER

MONDAY
60-min Run

TUESDAY

WEDNESDAY
Cindy
60-min Run, Planks

THURSDAY
Yoga

FRIDAY
60-min Run, Core

SATURDAY
Kickboxing
4-mile Walk w/ 5 gallons

SUNDAY
Fran, Core
 
5th week of NOVEMBER

MONDAY
No-Gi Jiu-Jitsu

TUESDAY
60-min Run

WEDNESDAY
Jiu-Jitsu

THURSDAY
60-min Run

FRIDAY

SATURDAY
60-min Run, Core

SUNDAY
 
1st week of DECEMBER

MONDAY
60-min Run
Jiu-Jitsu

TUESDAY
Murph
Yoga

WEDNESDAY
60-min Run

THURSDAY
Murph
Yoga

FRIDAY
60-min Run

SATURDAY

SUNDAY
Kickboxing, Planks
 
2nd week of DECEMBER

MONDAY
60-min Run

TUESDAY
60-min Run, Core
Jiu-Jitsu

WEDNESDAY
Murph

THURSDAY
60-min Run
Jiu-Jitsu

FRIDAY
Jiu-Jitsu

SATURDAY

SUNDAY
60-min Run
 
3rd week of DECEMBER

MONDAY
60-min Run, 80 Pushups, 80 Situps

TUESDAY

WEDNESDAY
60-min Run

THURSDAY
60-min Run, 25 Pullups, 80 Pushups, 80 Situps

FRIDAY
Muay Thai

SATURDAY

SUNDAY
 
4th week of DECEMBER

MONDAY
Jiu-Jitsu

TUESDAY
80 Pushups, 80 Situps, 60-min Run, 25 Pullups, Shadowboxing

WEDNESDAY
80 Pushups, 80 Situps, 60-min Run, 25 Pullups, Shadowboxing

THURSDAY
4-mile Walk (5 gallons)

FRIDAY
80 Pushups, 80 Situps, 60-min Run, 25 Pullups, Shadowboxing

SATURDAY
80 Pushups, 80 Situps, 60-min Run, 25 Pullups, Shadowboxing

SUNDAY
 
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