Name: Playbook - Gritty Soldier - W1/D6 - Strength & Conditioning
Uploaded: 2024-01-20T14:25:56.556Z
Duration: 60 min
Description: W1/D6 - Strength & Conditioning

Ivan

Tough. This work out is definitely what you make if it. Didnt have enough room at my gym for 100m sprints so i replaced it with 250m row sprints. Worth the effort.

Michael

Definitely took me longer than 60 mins, but I’m glad I did the whole thing!

Kellie Shafer

AndKor1819

Vince

Sweating, that's good. I didn't work out yesterday with the app, but I was active, I went cave walking, carrying my 18lb child in the front. And I tried to eat healthy and drink water.

Tearra

Didn't time the circuit but I'm just glad I pushed through it!

Chandler Bonham

Jason

Couldn’t do a 50 meter sprint on the circuit but everything else was 🔥🔥😬

Ricardo Omar Estrada

Joseph

Brian Cowell

Got me good on the last set. Can’t wait for more

Kendrick

Awesome! Feels like the ACFT, only harder.

Kelcey

Shit was tough but pushed through it. Life delayed me a day but got yesterday and todays workouts in! Let’s go!!!!!!!

Donovan

Great sesh liked the variety but focus on ACFT movements.

Robin

- Seated DB Shoulder Press
- Box Jumps
- Clapping p/u
- Incline Svend Press
- Dumbbell Front Squat
- Conditioning Circuit

- Maintain a tight core and use full range of motion 
- Seated, start weight weight just above shoulders, elbows outward.  
- Engage your shoulder and upper chest as you come up to just before full extension.
- Keep the core engaged as you lower the weight to the starting position.

Seated dumbbell overhead press

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up explosively forcing the torso above the starting position.
- Perform a clap between the time in the air and before you come back down. 
- Repeat.

Clapping Push-ups

Box Jumps & Clapping Pushups Superset

- Hold a weight plate sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the plate straight out from your chest
- Slowly return the plate to starting position

Incline svend press

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Find a 50m stretch to do this circuit with.

- Hold the Kettlebell by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Kettlebell farmers carry (40lbs)

Sprint (50m out, 50m back)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

50m Conditioning Circuit (As Fast as Possible)

W1/D6 - Strength & Conditioning

No issue with workout, star rating was for effort on my part.

Bryan Sherman

First day of this..im excited...ass kicker..

Elliot Ramos

W1/D1 - Repeats & AMRAP

That’s a lotta running. 
(I definitely needed it) but it’s almost intimidating to do. Especially when you are owning up to needing improvement.

Not fun. Running a mile after was also not fun. But I’m glad it’s accomplished.

Gary

Gabe

W1/D2 - BASELINE: 2 Mile Run (for time)

I’m an ROTC cadet trying to move my ACFT score from the mid 500s to 600. Thanks for the inspiration and the motivation I’m excited to keep going!

Cole

Jack Banducci

Great workout definitely feeling the burn

W1/D3 - Strength and Endurance

Great stretch! I feel like a new man after the workouts from this week.

W1/D4 - Stretching Routine

Can’t remember the last time I ran over 4 miles. Can’t say I enjoyed it though.

Stephen

You made me do it. I did it. 3 miles, 50 mins.

Great planning to schedule the run after the rest day!

W1/D5 - 50 minute easy run (RPE 3-4)

W1/D7- REST

Would like to see substitutions for exercises

James

Great workout, really need to work on the pull ups, I did shoulder shrugs but I have bands coming next week to assist. Feeling the difference

W2/D1 - SPT & MDL Focus

Idk how but I got a 8:51 for some reason instead of my 8:13 as my 1 mile pace.

The app cut off, I lost my half mile time. So I guessed.

W2/D2 - MDL, HRP, 1-mile

Asuncion

After all the chest and shoulders, the last three days, those planks at the end were absolute hell.

W2/D3 - Strength, MedBall Work, PLK

W2/D4 - Stretch + Mobility

Glad for the stretching session yesterday.

W2/D5 - 4 Mile Run

Not a bad finish to the week. The row was the hardest lift for me. Amrap was not as bad as I thought it would be. You can probably work quicker than you think.

I modified it to do jump squats instead of medicine ball, and toe to bars/leg tucks instead of the leg raises.

Only did 6 rounds at the end with a 20lb vest

W2/D6 - Strength and AMRAP

W2/D7- REST

With 20lb weight vest at end really crushed me!!

W3/D1 - SPT & MDL Focus

First mile not bad.
Last quarter of second mile was rough. Last half of third mile sucked. Fourth mile was tunnel vision and silent prayer.

Grayden

W3/D2 - Running Repeats ~5 Miles

W3/D3 - Strength & Endurance AMRAP

W3/D4 - Stretching Routine

50 mile easy run 🤔😵‍💫 this guy is on another level /s 
Great workout though I’ve been sore so this was a good way to start the week back up and run off some soreness

Garrett

Did the run in the pouring rain, absolutely killer!

W3/D5 - 50 minute easy run (RPE 3-4) & PLK TABATA

W3/D6 - Shoulders and Sprints

Glad I got a rest day because almost skipped yesterday.

W3/D7- REST

Great way to start the week. Totally went to my knees on the push up tabatas.

Im destroyed. This was a fantastic workout.

W4/D1 - Power and Functional Strength

That absolutely sucked. Not scared of SDC any more though.

My sprint drag carry time was 1:30!! Had my legs and lungs pumping hard!

W4/D2 - MDL & SDC Trials

One minute 45 second hold huh sir? I see what you did there.

W4/D3 - Strength, MedBall Circuit, PLK

W4/D4 - Stretch + Mobility

W4/D5 - 4 Mile Run

I incorporated butterfly curls into the early routine but that last circuit was a smoker.

W4/D6 - Strength & Conditioning

Enjoy this entire experience. Pushing me past expectations. Especially coming off an injury.

Sharice

W4/D7- REST

Wasn’t feeling it today after Easter, but work through it anyway. Failed my last set of front squats, overhead press, and definitely had to set the 50 pound dumbbells down a few times.

W5/D1 - Power & Functional Strength

W5/D2 - 50 minute easy run (RPE 3-4)

W5/D3 - MDL, Functional Strength, 2-Mile Run

W5/D4 - Stretching Routine

Parker

Great test. Lower back pain but pushed through.

W5/D5 - **NEW 2-Mile Baseline Acquisition

Hey Gritty, not sure if you will see this, but I have a question. I’ve been doing both your Ranger School fitness program and your Max the ACFT fitness program, both at the same time. I do one Ranger school workout in the morning and then a Max the ACFT workout at night. I am wondering if I am over training, or if doing both programs at the same is killing the progress I should be making from them? While I have seen an increase in my deadlift, bench press, squat, and even ball throw, my run time has only seen negative results. Do you think that I am over training (both programs have a high volume of runs and sprints, so I think doing both at the same time might be killing my running gains)?

Morgan Davis

W5/D6 - Strength and Conditioning

W5/D7- REST

That was a deceptively hard day. Not really looking forward to 1 mile repeats tomorrow. But you got to put in the work.

W6/D1 - Sprints, BB Work, Push-up Complex

Absolutely failed this one. Could not keep up at that pace more than a quarter mile. Started lowering the pace and stretching it out for half mile sessions. Yesterday‘s workout had me pretty beat up . If Today was a gut check, it got me.

Great workout. However, legs wereextremely sore from EMOM squats the previous day. Maybe, incorporate deep stretching routine before workout.

W6/D2 - Running Repeats ~5 Miles

W6/D3 - Strength & Endurance

W6/D4 - Stretch + Mobility

W6/D5 - 50 minute easy run (RPE 3-4)

W6/D6 - Strength & Sprints

W6/D7- REST

Awesome workout! Efficient. I’m a fan of training to standard, not to time 💪🏽

W1/D6 - Strength & Conditioning

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