P.I.T - Performance Integrative Training

MONDAY 8-24-26
400m run

20-15-10-5
DB squat thrusters
pullups

400m run

3X
10ea cable rotations
15 bentover row
20 knee tucks

400m run

TUESDAY 8-25-26
7X
10 Battlerope slam
10 KB swings
8 box jumps
10 inv ring row
5ea plank hands to forearms

WEDNESDAY 8-26-26
25ea lateral skater plyos
50 jumping pullups
50ea walking lunges
25ea oblique ball situp
50ea sledgehammer swings
50 Abmat situps

THURSDAY 8-27-26
12-10-8-7-5-3
deadlift
DB sn**ch
push press

3X
15ea lateral band step
12ea 1/2 kneel DB curls
15 ab roller

FRIDAY 8-28-26
800m run

5X
10ea front loaded lateral lunge
10 DB chest fly
10 K2E
15 back ext band splitters

1000m row

MONDAY 8-17-26
25 jumprope dbl
90 sec weighted plank

4X
5 strict chinups
15 KB swings
10 goblet squat

30 jumprope dbl
75 sec weighted plank

4X
7ea rvrs lunge rotation
12 bentover row

35 jumprope dbl
60 sec weighted plank

TUESDAY 8-18-26
35 Battlerope dbl
25ea alt sgl
35 Abmat situps

3X
12 atomic pushups
8ea DB SLDL

35 Battlerope dbl
25ea alt sgl
35 Abmat situps

3X
8 push press
12 RDL

35 Battlerope dbl
25ea alt sgl
35 Abmat situps

WEDNESDAY 8-19-26
4X
7ea muscle sn**ch
7ea med ball up-chop
500m row
400m run

3X
12 barbell curls
10 ab roller
12 skull crushers

THURSDAY 8-20-26
10X
5ea sidewinders
5 inv ring row
5 box jumps
5 slam ball
5 K2E

3X
10ea sgl leg bridge
5ea fig 4 leg lift
10 diver crunch
10 toe touch
15ea side lying st leg lift

FRIDAY 8-21-26
1 mile run

25ea lateral skater plyos
KB 1-arm bottom-up walk
25ea sledgehammer swings
KB 1-arm walk
90 sec wall sit
2 min plank

2000m row

MONDAY 8-10-26
3X
25 KB swings
15 box jumps
10ea sidewinders
35 Battlerope hedgetrimmer

3X
15 slam ball
15 inv ring rows
400m run

TUESDAY 8-11-26
25-20-15-10
squat to press
pullups
75 sec plank
K2E
jumprope dbl

WEDNESDAY 8-12-26
2X
15ea lateral band step
15 band splitters

5X
30ea mountain-climbers
200m row

3X
5ea lateral skater plyos
10ea DB step-ups
35 Abmat situps

THURSDAY 8-13-26
7X
7 front squat
7 deadlift

3X
5ea DB sn**ch
5ea DB SLDL

FRIDAY 8-14-26
4X
15/12/10/8 DB burpee press
350m row
400m run

3X
12 DB curls
12 DB tri ext

MONDAY 8-3-26
5X
5ea linear box-repeater hops
5 burpees
5 pullups
10 wall ball
200m row

3X
25 Abmat situps
10ea oblique ball situp
15 back ext band splitters

TUESDAY 8-4-26
4X
10 box jumps
15 KB swings
10ea plank knee flex
10ea plank hip ext
15 inv ring row

3X
15 diver crunch
15 mod candlestick
50ea bicycle crunch

WEDNESDAY 8-5-26
4X
400m run
12ea DB sn**ch
12ea sidewinders
12 slam ball

3X
15 K2E
5ea plank hand-forearm

THURSDAY 8-6-26
15, 12, 10, 8, 5
deadlift
push press
DB step-ups
Bentover row
Bentover DB back fly

FRIDAY 8-7-26
3X
5ea lateral skater plyos
5ea lateral box-repeater hops
100 jumprope sgl
Battlerope: 10 slam, 25 dbl,
25ea alt sgl

3X
15ea 1/2 kneeling DB curls
15 skull crushers

MONDAY 7-27-31
5X
8ea sidewinders
5 Battlerope slam
25ea alt sgl
25 dbl
5ea DB sn**ch
10 atomic pushups
10 box jumps
10 K2E

3X
25 plank saw on ball
8ea DB SLDL

TUESDAY 7-28-31
15 min.
10 KB swings
5 front squat
5 inv ring row

3X
10ea rvrs walking lunges
15 bentover DB back fly

WEDNESDAY 7-29-31
3X
7ea bucket toss
25ea plank hip ext
250m row

3X
35 Abmat situps
25ea plank knee flexion
400m run

3X
10 DB standing curls
15 tri pressdown

THURSDAY 7-30-26
3X
35 jumprope dbl (140 sgl)
15 push press
15 RDL

15-12-10
bench fly
sumo deadlift

3X
10ea prone K2E (rings)
15 bentover row

FRIDAY 7-31-26
Farmer carry
25ea sledgehammer swings
Farmer carry
35 Battlerope hedgetrimmer

3X
5ea lateral skater plyo
5ea DB curtsey lunge
5ea lateral lunge DB crossover
10ea bow & arrow
20ea lateral band step
25 diver crunch

Farmer carry
25ea sledgehammer swings
Farmer carry
35 Battlerope hedgetrimmer

MONDAY 7-20-26
4X
15 KB swings
12 push press
12 RDL
12 inv ring row
400m run

2X
15 toe bridge
20 ham curls
25 diver crunch
25ea side lying st leg lift

TUESDAY 7-21-26
5X
5ea box-repeater hops
10 burpees
10ea side plank hip dips
Pyramid 200, 350, 500, 350, 200m row

3X
15 ab roller
15 DB lateral raise

WEDNESDAY 7-22-26
5X
20 Abmat
10 box jumps
7ea DB sn**ch
15 front squat
10ea walking lunges

2X
15ea oblique ball situp
15 back ext band splitter

THURSDAY 7-23-26
10X
5 slam ball
5 deadlift
5 chinups
5ea sidewinders

3X
10ea DB SLDL
10ea fig 4 leg lift

FRIDAY 7-24-26
150/100/50 jumprope sgl
25/20/15 knee tucks
90/75/60 sec weighted plank
35/30/25ea Battlerope alt sgl
35/30/25 dbl
25/20/15 K2E

MONDAY 7-13-26
4X
5ea DB sn**ch
12 box jumps
5ea Spiderman pushups
400m run

3X
15 SDLHP
15 K2E

TUESDAY 7-14-26
5X
8ea sidewinders
10 front squats
45 sec plank feet on FR
10ea DB walking lunges
10 inv ring row

3X
25 diver crunch
25 L-sit touch touches
15ea hydrant
20ea hip ext
15ea lateral band step

WEDNESDAY 7-15-26
3X
35 jumprope dbl (140 sgl)
35 Abmat situps
35 KB swings
500m row

3X
12 barbell curls
15 skull crushers
15 DB lateral raise

THURSDAY 7-16-26
3X
15 deadlift
15 shoulder press
15 RDL
15 DB incline row
15 DB incline back fly
15 chinups

3X
25ea side leg raises
25 modified candlestick
15 bridge on ball
20 ham curls

FRIDAY 7-17-26
3X
15 straight arm pressdown
15ea DB lat lunge crossover
25 slam ball
50ea Battlerope alt sgl
50 dbl

3X
1 lap farmer carry
15ea sledgehammer swings
15 back ext band splitters

MONDAY 7-6-26
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
15 inv ring row

TUESDAY 7-7-26
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings
10 box jumps

500m row

3X
35 Battlerope dbl
15 deadlift
10ea 1/2 kneel band splitters
15ea lateral band step

500m row

WEDNESDAY 7-8-26
4X
25 jumprope dbl
10ea DB rvrs lunge rotation
25 Abmat situps

3X
10ea DB curls
10 ab roller
10ea DB step-ups

THURSDAY 7-9-26
8X
3ea DB sn**ch
5 chinups
7 push press

3X
8ea DB SLDL
8ea sidewinders
12 slam ball

FRIDAY 7-10-26
4X
400m run
12 burpees
12 K2E
15 bentover barbell row
15 bentover DB back fly

MONDAY 6-29-26
3X
15ea sidewinders
Battlerope: 50ea alt sgl, 25 dbl
15 KB swings
15 box jumps
75 sec weighted plank

3X
15 hanging st. leg raise
15 push press
15 RDL

TUESDAY 6-30-26
4X
5ea DB sn**ch
25 Abmat situps
25 front squats
8 pullups
400m run

3X
12ea 1/2 kneel DB curls
15 tri pressdown
15ea DB lateral raise

WEDNESDAY 7-1-26
3X
15ea SLDL
15 inv ring rows
15 slam ball

3X
25 jumprope dbl
12ea DB step-ups
5ea halo rotations
5ea rainbow rotations

THURSDAY 7-2-26
5X
10 band pushups
10ea Bulgarian split-squat
200m row

2X
10ea hydrant
15ea hip ext
5ea dir. circles
25 ad/abduction
25ea side plank hip dip
15 bridge-ham curl
15ea alt sgl ham curl

MONDAY 6-22-26
5X
8ea med ball up-chop
15 KB swings
8 box jumps
5 chinups

5X
8 DB squat thrusters
10 DB RDL
25 plank saw
15 band splitters

TUESDAY 6-23-26
5X
8 slam ball
8 DL triple ext.
1 lap Farmer carry

4X
15 K2E
8ea DB step-ups
400m run

WEDNESDAY 6-24-26
4X
7ea lateral skater plyos
7ea DB sn**ch
15 inv ring rows
25 Abmat situps
35 jumprope dbl

3X
12ea 1/2 kneel DB curls
15 skull crushers

THURSDAY 6-25-26
5X
25ea Battlerope alt sgl
25 dbl
10 incline DB press
10 modified candlestick
6 sumo deadlift
6 standard deadlift

FRIDAY 6-26-26
5X/ or 30 min...
20sec ea band anti-rotation
10ea DB walking Clydesdale
25ea mountain-climbers
10 knee tucks
500m row