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Operator Achilles - WEEK 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Obj: Strength, Chassis Obj: Tactical Agility, Work Obj: Endurance Obj: Strength, Chassis Obj: Work Capacity,
Integrity Capacity Integrity Endurance
Warm Up:
Warm Up: Warm Up: 4 Rounds Warm Up: Warm Up:
3 Rounds 3 Rounds 5x Walking Lunges 3 Rounds 4 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 8x Walking Lunges 5x Burpees
5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m 5x Hand Release Push Ups 5x Box Jumps @ 20”
1x Pull Up 4x Prone to Sprint Instep Stretch 1x Pull Up 2x Prone to Sprint
Instep Stretch Instep Stretch Instep Stretch Instep Stretch
Training:
Training: Training: (1) Run 6 Miles for Time Training: Training:
(1) Max Hand Release Push (1) 4 Rounds (1) 20 Minute Grind … (1) 15 Minutes …
Ups in 90 Seconds TAC SEPA - Tactical Pro RECORD FINISH TIME 3x Push Ups TAC SEPA - Tactical Burpee
Agility + Stacked Box Drill 3x Hand Release Push Ups Box Jump Drill
You can rest in the down 30 Second Rest 3x Clapping Push Ups, then… Walk Back to Start
position. Just keep working
for the full 90 seconds. (2) Repeat (1) wearing 25# 1/2x Pull Ups (2) Ruck 2 Miles @ 65# Ruck
weight vest, IBA or 1/2x Mixed Grip Pull Ups plus a 10# Rubber Rifle,
(2) Max Rep Pull Ups backpack 1/2x Chin Ups, then … dumbbell or sledge
hammer
You can rest in the elbows (3) 17 Rounds, Every Minute 3x In-Place Lunges
extended dean hang on the Minute .... 3x Walking Lunges
position - but your feet 3x Jumping Lunges
cannot touch. No time limit. Rounds 1-5:
Go to failure 5x Power Clean @ 65/105#, (2) 20 Minute Grind
then 5x Burpees 5x Kneeling Plate Half Moon
RECORD YOUR SCORES @ 35/45#
Rest Round 6 5x Keg Lift @ 40/60#
(3) 10 Round Grind… Sandbag
Mini Leg Blaster Rounds 7-11: 2x Sandbag Getup and Run
20% Max Rep Hand Release 5x Power Clean @ 65/105#, @ 60/80#
Push Ups then 5x Burpees 10x Hinge @ 65/95#
20% Max Rep Pull Ups
Rest Round 12 Grind = Work Steadily, not
Grind = Work Steadily, not
Frantically. Rounds 13-17:
5x Power Clean @ 65/105#,
(4) 20 Minute Grind … then 5x Burpees
5x Kneeling Plate Half Moon
@ 35/45# (4) 2 Rounds
5x Keg Lift @ 40/60# Hip Flexor Stretch
Sandbag Pigeon Stretch
2x Sandbag Getup and Run 5x Shoulder Dislocate
@ 60/80#
10x Hinge @ 65/95#

Grind = Work Steadily, not

Frantically.

(4) Foam Roll Legs, Low Back

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