Thursday, June 27, 2019

May 13 2019-Wed TB MUS END

PWR
Clean Warm Up  561   Initial Pull+Clean Pull+Power Clean   611   64 1    67 1               
                                  5                                                                         5       5        5              
PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Squat Var(front or back)
warm up (x 10,8)  Working x10-12
                                                                 
SEC
1/2 Kneeling Landmine Press x8ea
Supine Rows (TRX or Barbell) x max

AUX/ROT
KB or DB Walking Lunges x10ea
DB Push Up to Row x10
3 Way TRX Core (rockers,pendulums, pikes) x10 ea

FINISHER
Cardio Implement Sprint x :30sec

Jun 27 2019-Thu 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, June 25, 2019

Jun 26 2019-Wed TB MUS END

PWR
Clean Warm Up  561   Initial Pull+Clean Pull+Power Clean   611   64 1    67 1               
                                  5                                                                         5       5        5              

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Kneeling Straight Leg Lateral Hip Rockers x8ea
                                                                 
SEC
DB or KB Push Press x8
Single Arm Seated Band Pulldowns x 12ea

AUX/ROT
Sandbag Get Ups x5ea
TRX Bridge and Leg Curls x8
Lateral Iso Band Punch x :30 sec ea
SKB Bells Up Farmers Walk x40yds ea

FINISHER
Cardio Implement Sprint x :30sec

Monday, June 24, 2019

Jun 25 2019--Tues ANEROBIC PWR

1 Rounds of......
Pick any cardio implement, or rotate between a variety.
0:20 sec work
1:40 sec rest


2-4 Sets x 8 Reps

Rest 2-3 min between rounds

Jun 24 2019-Mon UB MAX STR

PWR
Depth Drop Push Ups (for Height) 4x5
Sidelying Shoulder Circles 4x5ea

PRI
Bench
warm up  361   551     working      671       761      821      881     941     94-971
                   10      8                        5          2-3     1-2       1        1        ME
Bent Over Barbell Rows 6x5

SEC
Standing Shoulder Press 5x4
Weighted Pull Up 5x5

AUX/ROT
Single Arm Offset DB Bench Press 4x5ea
TRX 1 Arm Rows 4 x8ea
Band Archers 4x12ea
Prone Plank 2 push Up 4x10

BONUS (Optional)
Dips x:30sec
Triceps x:30sec
Biceps x:30sec

Friday, June 21, 2019

Jun 21 2019- Fri KB Challenge

KB Option:Hellbound 5-7 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Wednesday, June 19, 2019

Jun 20 2019-Thu TB STR END

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

Kneeling wrist Mobility 4x:20-30sec

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

SEC
1/2 Kneeling Landmine Press 3x3x8ea      max rest :60-75sec between rounds
TRX Supine Rows 3x10

AUX
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
Iso Superman Holds 3x:30sec
Single Arm Farmers Walk (heavy) 3x40 yds each

Core
TRX Mountain Climbers x10ea
TRX Pikes x10
TRX Plank Pendulums  x10ea

Jun 19 2019-Wed ESD ANAEROBIC CAP

Work = x :30sec
Rest =  x :90sec

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.Push Up Shoulder Taps
5.Versa Climber or Jacobs Ladder x :30sec(max distance)
6.Air Bike or Row x :30sec(max distance)
7.Treadmill or Sandbag Shuttle x :30sec(max distance)
8.Band Squat + Press Iso Hold  x :30sec
9.Rest

Tuesday, June 18, 2019

Jun 18 2019-Tues UB MUS END

PWR
Lateral MB Wall MB Toss 4x8ea
Band Retraction 4x12

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Incline Bench or Push Press  [10] x10
Chin Up x Max

SEC
Lying SKB Single Arm Floor Press x8ea
SKB or DB Unsupported  Rows x10ea

AUX/ROT
DB Push Up to Row x10
Lateral Sandbag Plank Pulls xx10yds
Band Face Pulls x12

FINISHER
Upper Body Only Versa Climber x70

Monday, June 17, 2019

Jun 17 2019-Mon LB STR

PWR
Power Cleans   67 1   73 1     76 1       79-82 1
                         4         4           4            4
3 Way Band Ankle Mobility 4x12 each side each way

PRI
Deadlift Var
Warm Up 48 1   56 1  Working     64 1      70 1        73 1          79 1         82 1        82-85 1  
                 10       8                       5         5              5            4             4              3
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC 
KB/DB RFE Single leg squat 4x5ea
Glute Ham Raises 4x5

AUX/ROT
SKB Turkish Get Ups 3x3ea
FFE Single Leg Glute Bridge 3x8
Alligator Walks 3x15 yards each

Jun 14 2019-Fri 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, June 12, 2019

Jun 13 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

Jun 12 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, June 10, 2019

Jun 11 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

Jun 10 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, June 6, 2019

Jun 7 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

Wednesday, June 5, 2019

Jun 6 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, June 4, 2019

Jun 5 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, June 3, 2019

Jun 4 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

Jun 3 2019-Mon UB STR

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