Dec 14 2022-Wed LB MUS END

PWR

Clean Warm Up  56₁   Initial Pull+Clean Pull+Power Clean   61₁   64 _{1    67 1}            OR        

                                  5                                                                         5       5        5
60 Yard shuttle (5,10,15) x7 on the minute
SKBU 90/90 Rot 3x8ea side         

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total

Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Pigeon Stretch X:20-:30sec ea
                                                                 
SEC
DB or KB Step Ups x8ea
Lying Straight Leg Bridge Iso x:30sec

AUX/ROT

Sandbag Clean & Squat x8ea

Superman Iso x:30sec
Alligator Walk Fwd/Back x10yd each

DKB Farmers Walk x60yds

FINISHER

Cardio Implement Sprint x :30sec

Dec 13 2022-Tue ESD AEROBIC PWR

AEROBIC POWER

4-6 Rounds of......

Pick any cardio implement, or rotate between a variety
Rest 2-3 min between Rounds
3:00 min work
3:00 min rest

Dec 12 2022-Mon TB MAX STR

PWR

Warm up Clean Pulls 591   671    Cleans   671     761    821    851    881

                                          5      4                     3           3      2       2       2
Or Box Jumps 3,3,3,3,1,1,1 (for height)

PRI
Front/Back Squat
Warm Up 491    581                671       761      821      881     941     94-971
                    8        6                   5         2-3      1-2       1         1        ME
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC
DB Incline Bench 5x5
Weighted Chin Ups 5x3

AUX/ROT
Barbell Glute Bridge 4x5
Alt DB Raises 4x10ea

Prone Plank with Limb Raise 4x:45-:60

Prone A,W,T,Y 4x10ea

Dec 9 2022-Fri LB STR END

PWR

Combo: Clean Pull/Power Clean

 58 ₁      64-67₁         70-73_1-2                               max rest between sets 2:00min

5ea       5ea                5ea      

Or Box Jump (x3) + Broad Jumps (x3) x5

PRI

Squat or Deadlift

Warm up: 49₁    58₁   Working    67-70 _4-5    start working sets every :75sec

                  8       6                        5

Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC

DB or KB Step Ups 3x8ea

Single Leg Dynamic Band Leg Curl  3x8ea    max rest between rounds :60-:90 sec

AUX/ROT
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30secNOv 19

Dec 8 2022-Thu SKILL ACQUISITION SPEED

SKILL ACQUISITION SPEED

MOBILTY

Hurdles

Straight Leg x 20

Bent Leg x 20

Over/Under 8 Trips

ACCEL/DECEL

Wall Accelerators Single 2x :15 sec

Wall Accelerators Double 2x :15 sec

Wall Accelerators Triple 2x :15 sec

Multi Starts x 7(2 each) 

Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Jog Rotate Hammer x4

SPEED

20's x 10-12 

Max effort with :45-:60sec res

Dec 7 2022-Wed TB MUS END

PWR

60 Yard shuttle (5,10,15) x7 on the minute

SKBU 90/90 Rot 3x8ea side         

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total

Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Piegon Stretch X:20-:30sec ea
                                                                 
SEC
DB or KB Push Press x8
Chin Ups x Maxea

AUX/ROT

Sandbag Clean Squat and Press x5ea

DB Push Up to Row x8
Alligator Walk Fwd/Back x10yd each

SKB Bells Up Farmers Walk x40yds ea

FINISHER

Cardio Implement Sprint x :30sec

Dec 6 2022-Tues MAX ANAEROBIC PWR

MAX ANAEROBIC POWER

Work = x :20sec
Rest =  x 1:40-2:00sec

3-4 Sets of 5 reps

Pick one implement per set. Complete all 8 reps at that one implement. Record your work completed (distance, calories, ect) for each rep. After completing all 8 reps rest 2-5 min before starting the next set. You may switch implements between sets.

Choices
1.Versa Climber (max distance)
2.Air Bike (max calories)
4.Jacobs Ladder (max distance)
5.Row (max distance)
6.Treadmill (max distance)
7.Shuttle (max distance) 20 yards and back amrap