Friday, March 29, 2019

Mar 29 2019-Sat SKILL ACQUISITION SPEED

Mobility
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
40's x 10-12 
Max effort with :45-:60sec rest

Wednesday, March 27, 2019

Mar 28 2019-Thu UB MAX STR END

PWR
1/2  Halo MB Slams 4x5ea
Scap Push Ups 4x12

PRI
Warm up Bench: 55 1     70 1
                                           8        5 
Bench Press-        82-85 8 ***                   ***  Denotes Start sets every :80 
                                  2
DB or KB Single Arm Row 6x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC

Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec 

AUX/ROT

TRX I's and T's 4x8 ea
Lateral Band Rot and Punch 4x8ea
1  x Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 10
   3. Staggered x 7ea
1 Arm Bell Up KB Farmers Walk 3x:30sec each arm

Tuesday, March 26, 2019

Mar 27 2019-Wed LB MUS END

PWR
Clean Pulls   61Clean Pull/Power Clean/Hang Clean     67 2-3      70 1-2                 
                          5                                                                         5ea         5ea                         
Kneeling Wrist Mobility 4x:30sec


PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Squat Var warmp up x8-12 working x10
Single Leg Bridge with Knee Hug 4x8ea

SEC
DB/KB Step Up with Knee Drive x8ea
Iso Superman Hold :30sec

AUX/ROT
Sandbag Get Ups Ups x8ea
Supine Walking Glute Bridge x8
Band Prone Plank Pulls x8-10ea

FINISHER
Cardio Implement Sprint x:30sec

Monday, March 25, 2019

Mar 25 2019-Tues ESD AEROBIC PWR

HIP MOB
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes


CONDITIONING 
800's x4-6
Goal Time < 3:00  Rest Time 3:00


Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
Indoor Option

Work Time 
 3:00  Rest Time 3:00

HAPPY 2019!!!

Mar 25 2019--Mon TB STR

PWR
Warm up Clean Pulls 59 1       Cleans   67 1     76 1    79 1    82 1    85 1     88 1
                                   5                         3          2         2       2            2       2

Calfboard Stretch 4x:30sec each
     
PRI

Front/Back Squat
Warm Up 581                64 1    70 1     76 1   791      821     851
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC

Incline Bench 6,5,5,4,3
Weighted Chin Ups 5x3

AUX/ROT
Barbell Glute Bridge 4x5
1 Arm Offset DB Bench 4x5ea
1 Arm Band Rows 4x6
Prone Plank With Limb Raise 4x:30-:40sec

Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

Thursday, March 21, 2019

Mar 22 2019-Fri LB STR END

PWR
Combo: Clean Pull+Power Clean
61 1      64 1       671     701       max rest between sets:90sec
4ea       4ea      4ea    4ea
Wall Ankle Mobility 4x:20-:30sec ea

PRI
Squat Var. Warm up: 58      671      Working     70-734-5  start working sets every :90sec
                                       4-8      4-8                               5
Active Straight Leg Raises 4x8 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 3x5ea
Band Goodmornings 3x8   max rest between sets :60-:90 sec

AUX/ROTATE 
1 Arm KB Farmers Walk 3x:30Yards each arm
Prone Planks with Leg Raise 3x:40sec
Side Plank with Abduction 3x:30sec.   
max rest between rounds :60-:90 sec
Prone Bac Ext 3x12

Mar 21 2019-Thur SKILL ACQUISITION AGILITY

FOOTWORK
Agility Ladder
Fwd 1 foot, Fwd 2 feet, Fwd double chop, Fwd In and out, Lateral 2 feet high knees, Lateral jab step lead foot, Lateral jab step trail foot, Lateral in and Out, Lateral scissor, Lateral hops in and out, Fwd hops 2 feet, Fwd hops 1 foot rt, Fwd hops 1 foot lt, Fwd hopscotch, Fwd weave, Fwd weave 2 feet out x 2 reps each

AGILITY DRILLS work to rest 5:1
1/2 Figure 8 x2 each way
Full Figure 8's x2 each way
Pro Agility x2 each way
X Drill x2 each way


Diamond Drill x2 each way

Tuesday, March 19, 2019

Mar 20 2019-Wed TB MAX MUS END

PWR (complex)
Clean Warm Up  561   Initial Pull+/Clean Pull/Power Clean   611   64-70 3              
                                  5                                                                         5       5            
PRI(circuit style from PRI thru FINISHER) 4-5 Rounds Total
Deadlift Var
warm up (x 10,8)  Working xx6-10 (use the maximum weight possible that allows you to complete only 6-10 reps with perfect form)
                                                                 
SEC
DB or KB Push Press x max
Pull Ups x max

AUX/ROT
KB or DB  RFE Squat x8ea
DB Push Up to Row x10
Plate In's and Our`s x10 ea

FINISHER
Cardio Implement Sprint x :60sec

Monday, March 18, 2019

Mar 18 2019-Tue ESD ANAEROBIC PWR

Work = x :20sec
Rest =  x :80sec

3-4 Sets of 8 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 min before starting the next set. You may switch implements between sets.

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

Mar 18 2019-Mon UB STR

PWR
Depth Drop Push Ups 4x5
Wall Slides 4x8

PRI
Bench
warm up  481   551   working   61 1     67 1     731      761    791   671
                   10     8                     8          6       5          5      5         ME
Bent Over Barbell Rows 5x5

SEC
Standing Shoulder Press 3x5
Weighted Pull Up 3x5

AUX/ROT
1/2 Kneeling 1 Arm Landmine Press 3x5ea
Landmine Rotations 3x8ea
1/2 Kneeling High 1 Arm Band Rows 3x8ea

OPTIONAL
Dips x:30sec
Triceps x:30sec
Biceps x:30se

Friday, March 15, 2019

Mar 15 2019--Fri SKILL ACQUISITION ACCEL DECEL

Mobility
Seated Shin Box Rotations 2x10ea
Seated Shin Box Extensions 2x10ea

MECHANICS
Seated Arm Action 4-6 x :10sec
Wall Accelerators Single Switches 4 x :10 sec
Wall Accelerators Double Switches 4 x :10 sec
Wall Accelerators Triple Switches 4 x :10 sec
Wall Accelerators Continuous 4 x :10 sec

STARTS
Two Point Staggered 2 x5 yards
Lateral Open 2 x5 yards
Lateral Crossover 2 x5 yards
Backwards 2 x5 yards
1/2 Kneeling 2 x5 yards
Prone Shooter 2 x5 yards
Seated 2 x5 yards
Two Point Even 2 x5 yards

ACCEL/DECEL
Go-Hold-Go ×4-6 reps
Go-Buzz-Go ×4-6 reps
Reaction Drill x4-6 reps

Thursday, March 14, 2019

Mar 14 2019-Thu TB STR END

PWR
(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.
Clean Pull+ Hang Clean + Power Clean  641     671    701       max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea   

PRI
Deadlift  491   551    Warm Ups  611      67 4    Every :80sec on working set
                              8       6                  6      5
Active Straight Leg Raise 4x8ea


SEC
DB Incline Bench 3x5       max rest :60-75sec between rounds
1 arm DB Rows 3x5ea

AUX
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
TRX Core Series 3x1round

TRX Core Series
TRX Rockers x10ea
TRX Pikes x10
TRX Plank Pendulums  x10ea

Tuesday, March 12, 2019

Mar 13 2019--Wed ESD ANAEROBIC CAP

Work = x :15sec
Rest =  x :75sec

1.Versa Climber or Jacobs Ladder x :30sec(max distance)
2.Air Bike or Row x :30sec(max distance)
3.Treadmill or Sandbag Shuttle x :30sec(max distance)
4.Versa Climber or Jacobs Ladder x :30sec(max distance)
5.Air Bike or Row x :30sec(max distance)
6.Treadmill or Sandbag Shuttle x :30sec(max distance)
7.Band Squat + Press Iso Hold  x :30sec
8.Rest

Monday, March 11, 2019

Mar 12 2019-Tues UB MUS END

PWR
Wall MB Chest Pass 4x10
Band Retraction 4x12

PRI (circuit style from PRI thru FINISHER) 3-4 Rounds Total
Bench [10] x10
Band Seated Rows x12

SEC
Seated SKB Single Arm Press x8ea
Pull Up Negatives x8 (3 sec on the way down)

AUX/ROT
SKB Push Up Plank Pull Overs x8ea side
Band Face Pulls x12
Push Up Series.
           A.Clapping x5
           B.Staggered x5ea
           C.Close Grip x10

OPTIONAL 2-3 Rounds
DB 3 way Raises3 x10ea
Triceps 3x:30sec

Mar 11 2019-Mon LB MAX STR

PWR
Power Clean: Warm Up 591 Working Sets 67 1   73 1     82 1    85 1     85-88 1 
                                           5                      4       3         2       2         2
Kneeling wrist mobility 4x:20-30Sec

PRI
Squat or Deadlift Warm Up  48 1        59 1
                                              8           5
64 1      731        79 1          85 1        91 1      94 1
5          4            2-3         5          1-2      ME
Lateral Single Straight Leg Hip Rockers 4x8ea

SEC 
KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

AUX
Rotational MB throws 3x4ea
Barbell Glute Bridge 3x6
Alligator Walks 3x15 yards each


Lower Body Foam Roll/Stretch

Friday, March 8, 2019

Mar 8 2019-Fri CHALLENGE WORKOUT

Odd Object, Sandbag Circuit.....2-5 Rounds
12x Sandbag Cleans

11x Sandbag Squats
10yards each x Prone Sandbag Plank Pulls
9x Sandbag Get Ups Left
8x Sandbag Get Ups Right
7x Sandbag Shouldering Each side (14 total)
6x 15yard Sandbag Shuttle (90yds total)
5x Sandbag Clean+Squat+Press
4x Sandbag Get Ups Right
3x Sandbag Get Ups Left
2x 30yards Sandbag Bearhug Carry (60 yards total)
1x Sandbag Keg Toss 30 Yards


KB Option........2-5 Rounds
SKB=Single Kettle Bell
DKB=Double Kettle Bell


12x SKB Swings each side
11x DKB Rack Squats
10x DKB Push Press
9x SKB L.Cycle Cleans each side
8x SKB 1/2 Turkish Get Ups each side
7x DKB Walking Lunges (7 Steps each side)
6x SKB Rows each side
5x SKB Dead Cleans each side
4x SKB Snatches each side
3x DKB Clean+Squat+Press
2x 1 min Figure 8's (1 min total on each side)
1x DKB Farmers Walk x 60-90Yards

Thursday, March 7, 2019

Mar 7 2019-Thu UB STR END

PWR
Depth Drop Push Up 4x8 (onto plates, go for height)
KB Bells up single arm bench protraction 4x10ea

PRI
Bench Press-   *** 61 1       67-70 4-5         ***  Denotes Start sets every :90 sec    
                                                  6          5

DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC

Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec 

AUX/ROT

TRX I's and T's 3x8 ea
1/2 Kneeling Chops & Lifts 3x8 ea
Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec 
   1. Clapping x5
   2. Feet Elevated x 10
   3. Staggered x 7ea


AUX
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

Wednesday, March 6, 2019

Mar 6 2019-Wed LB MUS END

PWR Combo
Warm Up Clean Pulls   551      Inital Pull+Clean Pull+Hang Clean 61 1    64 1    67-70
                                                   5                                                                       4ea      4ea       4ea
MB Kneeling Overhead Squat 3x4ea

PRI
(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Squat Var
Warm up x10,8      Working x10
Single Leg Bridge with Knee Hug 4x8ea

SEC
DB/KB Step Up with Knee Drive x8ea
Iso Superman x:30sec

AUX/ROT
Sandbag clean+Squat x6
Slide Leg Curls x8
Prone Plank w Limb Raise :40-:60

FINISHER
100 yd Sandbag Sprint

Tuesday, March 5, 2019

Mar 5 2019-TUES ESD MAX AEROBIC PWR

2 Rounds of......
Pick any cardio implement, or rotate between a variety.
6:00 sec work
6:00 sec rest


3-5 Reps each set

One your last rep complete a full mile and record your time.

Monday, March 4, 2019

Mar 4 2019-Mon TB MAX + STR

PWR
Warm up Clean Pulls 59 1       Cleans   67 1     76 1    85 1    88 1    91 1     94 1
                                                 5                                 4             3            2             1            1          ME
Wall Ankle Mobility 4x:30 sec ea

PRI
Deadlift
Warm Up 581                64 1    70 1     76 1   791      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC

DB Incline Bench 3x5
Weighted Chin Ups 3x8

AUX/ROT 
Barbell Glute Bridge 3x5
KB Tursish Get Up 3x3ea
Fwd/Back Sandbag Bearcrawl 3x10yds ea

Friday, March 1, 2019

Mar 1 2019--Fri LB MAX STR END

PWR
Combo: Clean Pull +Power Clean
61 1      701         761      792         79-821                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea

Wrist Mobility 4 x :30sec 

PRI
Squat or Deadlift
Warm up: 581    701    Working    79-85 8  start working sets every :75sec
                  8       5                               2
Kneeling Lateral Straight Leg Hip Rockers 4x8each side (start sets with warm up sets, only do one side at a time with any working sets)


SEC
DB or KB Step Ups 4x8ea
Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec

AUX/ROT
DKB Single Leg RDL 4x6 ea
Prone Plank with Leg Raise 4x15ea                              max rest between rounds :60-:90 sec   
Side Plank with Abduction 4x15ea