HOOYAH is a lifestyle
Here’s the 8th Evolution of my workout in print

(Started on July, 2012)
There are a lot of generalizations, but I’ll be making a video of the whole routine soon.

Overhead work = When I’m going down hill on bike, instead of taking the easy distance I’ll hold the bike over my head and walk until I can’t hold it up anymore. That’s when I’ll switch to Side work.

Side work = Holding the bike down to my side but off the ground as I walk. This is similar to carrying a litter with team members.

SUNDAY

                Recovery

                Full-body Stretch (All day focus as usual)

                Super-hydrate (All day focus as usual)

MONDAY

                Daily Warm-up

                Bike 18+ miles (with overhead + side work)

                10 25m Underwater Swims

                Swim 1,000m (Combat Side Stroke)

                Swim 2,000m w/ fins + 4 35m Underwaters

                Practice bobbing and treading water

                40 Four-count Flutter Kicks w/ fins

                30 Pushups (2 Sets)

                12 Pull-ups + Full core workout

                Run 3 miles (1st 1.5 at full speed)

                Combat Skills Training

TUESDAY

                Daily Warm-up

                Bike 18+ miles (with overhead + side work)

                10 25m Underwater Swims

                Swim 1,500m (Combat Side Stroke + Freestyle 50/50)

                Swim 2,000m w/ fins + 4 35m Underwaters

                Practice bobbing and treading water

                40 Four-count Flutter Kicks w/ fins

                10 Pull-ups (8 sets) + 30 Push-ups (25 Sets)

                Run 3  miles (Constant High Intensity)

                Full upper-body workout

                Combat Skills Training

WEDNESDAY

                Daily Warm-up

                Bike 18+ miles (with overhead + side work)

                10 25m Underwater Swims

                Swim 2,000m (Combat Side Stroke)

                Swim 2,000m w/ fins + 4 35m Underwaters

                Practice bobbing and treading water

               40 Four-count Flutter Kicks w/ fins

               12 Pull-ups + 30 Push-ups (2 Sets)

                Full lower-body workout + Full core workout

                Combat Skills Training

THURSDAY

                Daily Warm-up

                Bike 10+ miles (with overhead + side work)

                10 25m Underwater Swims

                Swim 2,000m (1st 500m HIGH INTENSITY)
                                                (Combat Side Stroke)

                Swim 2,000m w/ fins (1st 500m HIGH INTENSITY)

                + 4 35m Underwaters

                Practice bobbing and treading water

               45 Four-count Flutter Kicks w/ fins

               12 Pull-ups + 50 Push-ups

                Run 6 miles (Intervals)

                Combat Skills Training


FRIDAY

                Daily Warm-up

                Bike 15+ miles (with overhead + side work)

                10 25m Underwater Swims

                Swim 4,000m (Combat Side Stroke + Freestyle 50/50)

                Swim 4,000m w/ fins + 2 50m Underwaters

                Practice bobbing and treading water

                50 Four-count Flutter Kicks w/ fins

                10 Pull-ups (8 sets) + 30 Push-ups (25 Sets)

                Run 9 miles (Long Slow Distance)

                Full upper-body workout + Burnout sets

                Full core workout

                Combat Skills Training

SATURDAY

                Daily Warm-up

                8 mile 50+ lbs. Ruck March

                30 Push-ups (2 Sets)

                12 Pull-ups

                Full lower-body workout + Burnout sets

                Combat Skills Training

Here’s a list of some of the individual exercises that I do throughout a week

United States Special Operations
Preparation Workout

(8th Evolution)image

  1. phoenixdaphilsopher-blog reblogged this from kilo-jericho-sierra
  2. lenuude said: With this kind of workload you’ll smoke indoc.
  3. kilo-jericho-sierra posted this