SOF Prep Training Sample Workouts

SOF 365 is a progressive system that will work you up to peak physical shape. You can choose either barbell or sandbag for your strength cycle. Every day is a new workout minus strength cycles where you work off percentages of your 1 Rep or 3 Rep Max.
 
Check out these sample workouts. These are functional movements that will actually prepare your body for your goal. 



Workouts as follows: 

3 Days On 1 Day Recovery 2 Days On 1 Day Rest

Workouts range from 30 min to 1 hour. 

365 Days of pre Programmed Training. You own it! PDF Download. If you lose your file we can resend you a new one as long as you have the email you purchased with. 

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SOFPrep365.com 

Sample: 

Power:

Day 1:

Warm Up: 400m Jog Complete Stretch Top to Bottom

5 Rounds:
50m Sprint
10 Power Cleans at 95#/65#

Cool Down: 1 Mile Run Complete Stretch Top To Bottom

Day 2:

Warm Up: 100m Bear Crawl Complete Stretch Top to Bottom

5 Mile Ruck with As Much Weight As Possible (AMWAP) 

Cool Down: 3 Min Plank Hold with Ruck On Top To Bottom Stretch

 

Day 3: 


Warm Up:
200m Jog, 3 Rounds: 20 Alternating Step Ups, 10 Sandbag Cleans, 10 Pull Ups

 

Complete:

100 Alternating Lunges (Advanced Athletes Used 20# Object in Front Rack)

50 Alternating Step Ups (Advanced Athletes Used 20# Object in Front Rack)

100m Bear Crawl

Cool Down: 800m Jog Complete Stretch
.
Sample Training Day from SOF Prep AOTS Tier 1 
Get Our AOTS V 1 and V 2 on Sale for $59.99 HERE! 
.

Day 2:

Warm Up: 4 x 200m Runs at 65% Full Sprint Pace, 5 Min Plank in Leaning Rest, 5 Min Wall Sit, 100 4 Count Jumping Jack, 50 Ice Skaters

Stretching and Mobility: Perform a complete stretching routine of your choice. DO NOT SKIP THIS STEP

Strength: Work Up to 3 Rep Max Push Press Your 3 Rep Max
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 75% of Full Sprint Pace

High Intensity: AFAP: 2 Rounds

50 Burpees Over Sandbag 30#
50m Down and Back Shuttle Sprint 50 Sandbag Ground to Overhead 30# 50m Down and Back Shuttle Sprint 50 Push Ups
50m Down and Back Shuttle Sprint

Mindset Training: 20 Minutes on the Clock Plank Hold - Every Time you drop to your knees 5 Burpees (keep clock running)

Cool Down: Perform a complete stretching routine of your choice. Foam Roll. Hydrate and Fuel your Body DO NOT SKIP THIS STEP

 

CSS Training Day Sample: 

Day 4:

Kickboard Day! (this means that our arms will be removed from the

50m Swim with CSS at a moderate pace. 50% of PST Full Sprint Pace Rest 2 Min

Repeats: 10X 25m Full Sprint CSS Kick Legs Only with 1 Min Rest on each wall. Rest 5 Min


Repeats: 5X 25m Full Sprint CSS Kick Legs Only with 1 Min Rest on each wall. Rest 5 Min

150M CSS Full Stroke No Kickboard

Rest 5 Min

5 Minute Treading Session with 1 minute no arms.

Cool Down, Stretch, Hydrate

Journal: (take 2 minutes and write down some notes, what worked well, what didn’t, weaknesses etc.)

 

If you have questions on what program is right for you or want to get a SOF Prep Assessment send your current scores to SOFPrep01@gmail.com Please allow us 24 hours to review and reply. May take longer on Weekends or Holidays. 

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