WarriorCommandoCalendar.pdf
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COMMANDO MISSION Day 1: No Intensity
STRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION
GOAL SETTING BRIEF AND AFTER ACTION REPORT
CRITICAL OBJECTIVES
ACTIONABLE STEPS TODAY
NECK CIRCLE
CAREER:
NECK TILT
NECK ROLL
SCAPULAR ROLL
RESOURCES OR ALLIES NEEDED
ARM SCREW
DOUBLE ARM FIGURE 8
PERSONAL:
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
GREATEST OBSTACLES
THORACIC FLEXION -
EXTENSION
INTERNAL:
THORACIC LATERAL GLIDE AND
CIRCLE
PHYSICAL:
PELVIC ROTATION AND TILT
EXTERNAL:
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
COMMANDO MISSION Day 2: Low Intensity
STRESS CONVERSION PROGRAM
60 SECONDS / POSITION
GOAL SETTING BRIEF AND AFTER ACTION REPORT
KNEELING NECK POSITIONS
CRITICAL OBJECTIVES
ACTIONABLE STEPS THIS WEEK
CAREER:
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
PERSONAL:
ACTIONABLE STEPS THIS MONTH
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
PHYSICAL:
WIND REMOVING POSITION
CORPSE
% POINTS EARNED TODAY
COMMANDO MISSION Day 3: Moderate Intensity
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
WARMUP
60 SECONDS / MOVEMENT
WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN
60 SECONDS / POSITION
GUARD CIRCLES
HURDLER SPINAL ROCK
SHINBOX FROG
PRONE WORM
MONKEY LUNGE 3 LEG DOG
CAMEL SIDEBEND
SIDE THREAD CIRCLE
PLANK PULL BOMBER
ELBOW DOWNDOG
ONE LEG RUNNER
REAR SIT THRU PUSHUP EXT
SHIN LUNGE SIDE ANGLE
3 POINT COSSACK
SIT THRU 3 LEG
CROSSBOW
BELT FIGURE 8
SHINBOX GUARD SPIN
ONE ARM LOCUST
TOTAL:
CORPSE
COMMANDO MISSION Day 4: High Intensity
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
WARMUP
60 SECONDS / MOVEMENT
WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN
60 SECONDS / POSITION
GUARD CIRCLES
HURDLER SPINAL ROCK
SHINBOX FROG
PRONE WORM
MONKEY LUNGE 3 LEG DOG
CAMEL SIDEBEND
SIDE THREAD CIRCLE
PLANK PULL BOMBER
ELBOW DOWNDOG
ONE LEG RUNNER
REAR SIT THRU PUSHUP EXT
SHIN LUNGE SIDE ANGLE
3 POINT COSSACK
SIT THRU 3 LEG
CROSSBOW
BELT FIGURE 8
SHINBOX GUARD SPIN
ONE ARM LOCUST
TOTAL:
CORPSE
COMMANDO MISSION Day 5: No Intensity
STRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION
GOAL SETTING BRIEF AND AFTER ACTION REPORT
CRITICAL OBJECTIVES
ACTIONABLE STEPS TODAY
NECK CIRCLE
CAREER:
NECK TILT
NECK ROLL
SCAPULAR ROLL
RESOURCES OR ALLIES NEEDED
ARM SCREW
DOUBLE ARM FIGURE 8
PERSONAL:
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
GREATEST OBSTACLES
THORACIC FLEXION -
EXTENSION
INTERNAL:
THORACIC LATERAL GLIDE AND
CIRCLE
PHYSICAL:
PELVIC ROTATION AND TILT
EXTERNAL:
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
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