Ultimate Boot

TEMPLATE
Day 1: Warm-up, Strength
Day 2: Endurance
Day 3: Warm-up, Job-Specific
Day 4: Recovery
Day 5: Warm-up, Power Endurance
Day 6: Rest
Day 7: Warm-up, Endurance
Day 8: Warm-up, Power
Day 9: Warm-up, Job-Specific
Day 10: Recovery
Day 11: Warm-up, Strength
Day 12: Endurance
Day 13: Warm-up, Power Endurance
Day 14: Rest
Day 15: Warm-up, Power
Day 16: Endurance
Day 17: Warm-up, Job Specific
Day 18: Recovery
Day 19: Warm-up, Strength
Day 20: Rest
Day 21: Warm-up, Power Endurance
Day 22: Endurance
Day 23: Recovery
Day 24: Warm-up, Power
Day 25: Warm-up, Job Specific
Day 26: Endurance
Day 27: Rest
Day 28: PT Test

Warm-ups
10 minutes running, rowing, or cycling

5-4-3-2-1 x2
Push-ups
Sit-ups
Chin-ups

1-10 Kettlebell swing breathing ladder

5 rounds
25m bear crawl
10 squats

3 rounds
25m duck walk
10 OH Squats
5 Dive Bombers

STRENGTH
Bench Press variation + Squat or Deadlift variation + OH Press variation + weighted
abdominal exercise

POWER
Snatch or Clean + Push Press or Jerk + Sprints or Sled Drags or Jumps

ENDURANCE
Any cardiovascular exercise performed for 30-90 minutes.

RECOVERY
Low impact, low intensity cardio performed for 30-60 minutes.

JOB SPECIFIC
6 rounds
400m run
10 push-ups
10 sit-ups
Rest 2 minutes

10-9-8-7-6-5-4-3-2-1
Chin-ups
Sit-ups
Dips

EMOM, 20 minutes
5 burpees

3 rounds, 1 minute each:

Wallball Shots
KB Swings
Box Jumps
Push Press
Row

Tabata Push-ups
Tabata Squats
Tabata Sit-ups
Tabata Dive Bombers
Tabata Lunges
Tabata FLR

POWER ENDURANCE
SECRET SERVICE SNATCH TEST
Perform as many KB snatches as possible in 10 min, alternating left and right hand as
desired, KB may be set down to rest if necessary, those are Official (Gentlemens
rules). Tier One rules dictate that the KB may not be set down during the 10 min
effort, only one transfer swing is allowed to change hands, and any rest must be taken
with the KB held overhead in the locked-out position. 30# KB.
100 Lethargic, 150 Good (Team Guy Standard),
200 Really good, 250 Ridiculous, 275 Record
FUCK START YOUR FACE
(1) 10-9-8-7-6-5-4-3-2-1
Renegade Man Maker @ 2x 10# DB
2 min Step up @ Farmer Carry
(2) 5 rounds
400m Run Carry @ 1 DB @ 10#
5x Get ups with same DB
10x Burpees
(3) 5 rounds
10x DL @ BW
10x Burpees
10x KB Swings @ 30#
5x Pull ups
10x DB Push Press @ 25#
GIRL FARTS
(1) 10-9-8-7-6-5-4-3-2-1
Row 100m (First round is 1000m, second is 900m, etc.)
Renegade Man-makers @ 10#