Military Athlete

Free Squad PT Sessions "Squad PT" is designed as an alternate to regular, 60-minute morning PT programs for regular, operational Army, Marine, Navy and Air Force units. This programming does is designed to be implemented by squad leaders as the squad level, 8-12 guys - hence, "Squad PT." While the Squad PT sessions won't require a gym or gym equipment, some equipment will be required. Each Squad will need the following items: - 2 pair of homemade rings from webbing and 6" PVC pieces - 2x tires rigged for dragging - 2x 40# sandbags - 2x 60# sandbags - 2x 80# sandbags - Enough step up bench (16-19" high) space for the entire squad - 2x 30 foot ropes for pulling and dragging - 2x Empty Ammo Cans filled with sand to 70# Every week of programming includes one day of "stamina" training - running or rucking. We understand that many units have weekly required battalion level runs or rucks. Substitute the weekly required battalion movement event for the "stamina" session if this applies to you. Email questions to rob@militaryathlete.com ********** SESSION 1 Obj: Work Capacity Warm up: 5 Rounds 10x Air Squats 5x Jump Squats 10x Push ups HUG Hip Mobility (1) 10 Rounds, Every 60 seconds 6x Burpees Suicide Sprint --Rest 3 to 5 minutes-(2) 10 Rounds, Every 60 seconds 6x Sandbag Back Squat 4x 15m Sandbag Shuttle Sprint (keep sandbag on shoulders) (3) 4 Rounds 15/15/15 Low Back Complex 5x Ankels To Bar 10x Face Down Back Extensions 10x EO's

(4) 3 Rounds 3x Shoulder Sweep 30 sec Y+L unloaded 50x Glute Leg Lifts each side ********** SESSION 2 Obj: Strength Warm up: 4 Rounds @ 60# Sandbag 5x Deadlift 5x Squat Clean 5x Push Press 5x Back Squat Pigeon (1) 6 Rounds 4x Sandbag Squat Clean + Push Press @ 80#, then immediately 25m Tire Drag 3x Floor Slide (2) 6 Rounds 5x Sandbag Lunges each leg (increase weight until 5x is hard but doable), then immediately 2x Jumping Lunges each leg 30 sec Shoulder Scarecrow unloaded (3) 6 Rounds 8x Pull ups 8x Clapping Push ups 3rd World Squat Stretch ********** SESSION 3 Obj: Work Capacity Warm up: 5 Rounds 5x Pull ups 10x Push ups 15x Air Squats Instep (1) 10 Rounds, Every 2 Minutes 20x Step ups 2x Sandbag Get ups each side @ 80# 6x Touch Jump Touch (2) 4 Rounds 15x Toes to Sky 60 sec Front Bridge 4x Kneeling Sandbag Half Moons @ 40# 10x Bird Dog

(3) 2 Rounds 30x Shoulder Hand Job each side unloaded 30 sec Jane Fonda each side Elevated Pigeon ********** SESSION 4 Obj: Stamina 4 Mile Run in Body Armor / Kit ********** SESSION 5 Obj: Work Capacity Warm up: 3 Rounds 5x Burpees Run 200m or 25x Step ups HUG (1) As Many Rounds As Possible in 40 minutes: Run 400m or 50x Step ups 5x Sandbag Curtis P @ 40# 10x Sit ups (2) 3 Rounds 3x Shoulder Sweep 3rd World Squat Stretch 10x Y + L unloaded **********