Former Navy SEAL Josh Bridges has created a workout program that is designed for military, law enforcement, or firefighters to get in shape for their physical exams or to maintain their fitness in order to stay on top.
This workout program is not just limited to people in those lines of service. This is a great workout for anyone looking to get in shape. Bridges has been through the hardest military physical training as a SEAL and knows how to get you prepared.
Click the button below to buy the drinks that help fuel Josh's workouts:DAY ONE
If you are in need of a movement substitution you can click here for our substitution list.
Strength
Back Squat
Complete 4 Sets Of 7 Reps @ 70% of Your 1 Rep Max
WOD 1
Complete 5 Rounds for time of:
• 10 Ring Dips
• 10 Toes To Bar
• 200 Meter Run
Rest 10 min
WOD 2
Complete For Time:
100 Walking Lunge Steps (50 Each Leg)
DAY TWO
If you are in need of a movement substitution you can click here for our substitution list.
STRENGTH:
Strict Press
Complete 5 sets x 5 reps @ 70% of your 1 Rep Max
then
METCON
Deck of Cards Work Out
On a continuous running clock for time.
Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card.
For Face cards do these reps:
• Jacks-11
• Queens-12
• Kings-13
• Aces-14
Perform these movements associated with each suit:
• Hearts-Dumbbell Man Makers (40/30)
• Spades-Push Ups
• Clubs-Thrusters (95/75)
• Diamonds-Pull Ups
Do this until all the cards are gone. No rest between draws.
DAY THREE
If you are in need of a movement substitution you can click here for our substitution list.
ENDURANCE:
Swim
Complete 3 Sets of:
• 50 Meters
• Rest 1:00
• 200 Meters
• Rest 1:30
• 500 Meters
• Rest 2:00
So this is a wave. Do the 50, then the 200, then 500 and then start back at the 50 and so on till you do each of the lengths 3 times
then
STRENGTH:
Power Cleans
Complete 5 sets of 3 reps @70-80% of 1 Rep Max
(Fast singles) these don’t have to be touch n go
then
WOD:
Complete 4 Rounds for Time of:
• 20 Wall Ball (20/14lbs)
• 15 Cleans (135/95lbs)
• 30 Double-Unders
