TACTICAL SATURDAY

Buy-In: 400m Run

4 Rounds:
30 seconds of KB Swings
30 seconds of Push Ups
30 seconds of Air Squats
30 seconds Pull-Ups or Ring Rows
30 seconds Sit-Ups
1 Min Rest

Cash-Out: 400m Run

Memory Training:

Before starting, take a 10 second look at a license plate and memorize that number. After 2 rounds of the workout, recall that number by repeating it out-loud. Then recall it again at the end of the workout.

Agility Work:

5 sets of 5-10-5 Drill

Rest 1-2 minutes between rounds

then..

Circuit:

Buy-In: 800m Run

5 Rounds:
10 Air Squats
10 Push Ups
10 Sit Ups

Cash Out: 400 meters

(Optional) After buy-in run and before cash-out run don on and off a tourniquet

Run/Row 800m
Submaximal Supinated Pull Ups (10-15 assisted push ups with band or machine if unable to do full pull ups)
Submaximal Dips (10-15 bench dips if not able to do full dips)
100ft of Bear Crawls

Run/Row 800m
Submaximal Push Ups with feet elevated on box/step
Hang from Pull Up bar for submaximal time
100ft of Bear Crawls

Run/Row 400m
Submaximal Supinated Pull Ups (10-15 assisted push ups with band or machine if unable to do full pull ups)
Submaximal Dips (10-15 bench dips if not able to do full dips)
100ft of crab crawls

Run/Row 400m
Submaximal Push Ups with feet elevated
Hang from Pull Up bar for submaximal time
100ft of crab crawls

**Optional Tourniquet Training: Don on and off TQ before every run (change limb every time)**

*Submaximal means 2-3 reps away from failure

Tactical Agility:

1. Start with chest on ground
2. Get up and sprint 100ft
3. 5 Dual KB deadlifts
4. Carry KBs back 100ft
Rest 2-3 minutes

Complete 3-4 Rounds

then..

15 DB Push presses (30-pound dumbbells/20-pound dumbbells)
30 Double-under jump ropes OR 75 single under jump ropes OR 50 Jumping jacks
15 Inverted or Ring rows
30 Double-under jump ropes OR 75 single under jump ropes OR 50 Jumping jacks
15 DB Push presses (30-pound dumbbells/20-pound dumbbells)
Rest 1-2 minutes

15 Burpees
30 Double-under jump ropes OR 75 single under jump ropes OR 50 Jumping jacks
15 KB Swings
Rest 1-2 minutes

1 minute of bodyweight lunges (no weight)
30 Double-under jump ropes OR 75 single under jump ropes OR 50 Jumping jacks
1 minute of push-ups
1 minute of air squats
Rest 1-2 minutes

Part 1:

20 DB Thrusters
50 Double-unders or 125 Single-unders
30 DB Push Press
50 Double-unders or 125 Single-unders

Rest 3-5 minutes

Part 2:
6-minute AMRAP:
5 Pull Ups
10 Push Ups
20 Sit Ups

*If you can't do pull ups, do assisted pull ups with a powerband

Rest 5-10 minutes

Part 3:
Run 400m
100ft Bear Hug Carries
Run 200m
100ft Bear Hug Carries
Run 200m

Memory Training:

Before each of today's parts, memorize 3 poker cards. Memorize their suit and face/number. After the completion of that part of the workout, recall the cards out loud.

Tactical Agility/Crawling:

4 Rounds:
Bear Crawl 25ft
Backward Bear Crawl 25ft
Sprint 50ft to a cone, touch it and run back 50ft (7-8/10 intensity, not max effort sprint)

Rest 2-3 minutes and repeat

then..

Buy-In: 800m Run

4 Rounds:
20 Air Squat
10 Pull-Ups
15 Push-Ups
20 Bicycle Sit-Ups

Cash Out: 200m Run

*If you can't do pull-ups, perform jumping pull-ups (only jump as high as you need, use more upper body and less legs)

Run 400m then:

20 Devil Presses
50 Double-unders or 125 Single-unders
15 Devil Presses
50 Double-unders or 125 Single-unders
10 Devil Presses

*LEO drill: Immediately upon finishing last Devil Press disassemble and Reassemble Pistol
*Or tourniquet application

Rest 5 minutes

Then
Run 400m (slow)
Drag Something backward for 200ft
Rest 30 seconds
Run 400m (slow)
Push something forward for 200ft
Rest 30 seconds
Run 400m (slow)
Farmer's Carries for 200ft

*LEO drill: Immediately upon finishing last Devil Press disassemble and Reassemble Pistol
*Or tourniquet application

Cognitive Training Task:
Draw 3 cards from a deck of cards. In 15 seconds, memorize the number/face and suit before starting workout

50 Double unders or 100 single unders (jump rope)
15 DB snatches each arm with moderate weight (30 total)
30 Knees to Elbow
20 KB/DB swings heavier weight
Max Pull-ups or 10 Banded Pull Ups
30 DB Push presses (30-pound dumbbells/20-pound dumbbells)

Quickly recall the number/face and suit of the card you drew earlier
Now quickly draw 3 more cards and repeat drill
*Optional don on and off tourniquet

30 Double-unders OR 75 single unders (jump rope)
15 DB Thrusters with moderately heavy weight
5 Man Makers
300 Feet overhead walking lunges (45-pound plate/25-pound plate)

Quickly recall the number/face and suit of the card you drew in the middle of the workout
*Optional don on and off tourniquet on different limb

If you have extra time that day:
Rest 3-5 minutes, then perform 5-10 minutes of continuous cardio