2 years ago
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Posted On: April 11th 2025, 12:40 am
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AJ’s weekly workout (he’s Active duty JTAC within Air Force Special Warfare):
- Long slow distance running 3-5 miles 2x per week. 2 miles of sprints 1/4 miles each sprint. 3 CrossFit Wods a week. 1 basic strength day a week. 1,000-1,500 balls hit a week. Bench, shoulder flys, shoulder press, and various rows and pulls for back. He uses moderately heavy weights high reps - 4 sets of 15-20. Supine Flutter kicks are also a staple in his workouts - 2 sets of 100 each leg. He takes one Mach 3 group training class per week at our gym in San Antonio. In less than a year, his top clubhead speed has gone from 132 to 149, and top ball speed from 190 to 210. Is his workout for everyone? Hell no! But it’s perfect for him. Beast!
- Long slow distance running 3-5 miles 2x per week. 2 miles of sprints 1/4 miles each sprint. 3 CrossFit Wods a week. 1 basic strength day a week. 1,000-1,500 balls hit a week. Bench, shoulder flys, shoulder press, and various rows and pulls for back. He uses moderately heavy weights high reps - 4 sets of 15-20. Supine Flutter kicks are also a staple in his workouts - 2 sets of 100 each leg. He takes one Mach 3 group training class per week at our gym in San Antonio. In less than a year, his top clubhead speed has gone from 132 to 149, and top ball speed from 190 to 210. Is his workout for everyone? Hell no! But it’s perfect for him. Beast!
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