Bas Rutten all around work out.

Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
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Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
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Core


• 8 x 100m Freestyle Swim, leave on 01:10 / 100m
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Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m

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10 Minutes AMRAP

10 left Sledge
10 Ring Push Ups
10 Right Sledge
10 Sandbag Clings

Saw this and liked it:

1) Take Responsibility for your own fitness.
Self Educate through professional reading, seminars, etc.
Stop “working out” and start “training”.
Make training a professional habit - not a burden. Not an afterthought.

2) Fix your diet.
Don’t eat crap.
Good nutrition doesn’t take rocket science. It takes discipline.

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FITNESS ATTRIBUTES OF A TACTICAL ATHLETE
1) High Relative Strength
2) High Work Capacity for Short/Intense Events
3) Stamina for multiple events over a long duration/stamina for a long event.
4) Mental Toughness
5) Durability for a long career.

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Front Squat:
3-3-3-3-3
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5 Push Press
5 OHS
5 Deadhang Deadlifts
5 Burpess
1 Prone rifle shot w/reload
1 kneeling Rifle shot w/reload
1 Standing Rifle Shot w/reload
1 Pistol Shot with Transition
250 M Row
5 Rounds

Mon. 07-12-10 Mark's Wod

Back Squat 5×5
Calf Work Out
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5 min AMARAP
5 Thrusters 95/65
10 Toe 2 Bar

1 min Rest

5 min AMRAP
5 HSPU
10 Sit-ups

1 min Rest

5 paralett sit through
10 KB swings 53/35

Mon. 07-05-10 Mark's Wod

Gymnastic Warm Up

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5 Rounds for time of:
10 Snatch Grip Deadlifts (65#)
8 Hang Power Snatch
6 Snatch Squat

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Dri Fire

Sat. 07-03-10 Mark's Wod

1 min of each
Ball Rotations against the Wall
Situps
Push ups
Jump Rope
Slam Balls
1 min rest
3 Rounds for Time

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Carbine Dri-Fire Standards

Fri. 07-02-10 Mark's Wod

Gymnastic Warm Up
Muscle Up progression


Cold Dry Fire Pistol/Carbine x 5

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
From Main Site

Warm Low Light Dry Fire Pistol/Carbine x 5

From Main Site