Aug 1 2019-Thu TB STR END

PWRcombo)One Clean Pull, One Power Clean, One Hang Clean then repeat.
Clean Pull+ Hang Clean + Power Clean  61₁     67₁    67-70₁     70-73₁  
                                                                        5ea    5ea     5ea           5ea         max rest 1:20sec btw sets
PRI
Front/Back Squat  49₁   58_{1    Warm Ups}  64₁      70-73_{4-6    Every :90sec on working set}
                              8       6                  6         5
Supine Glute Bridge with Knee hug 4x8ea


SEC

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 4x5ea

AUX/ROT

DB/KB Single Leg RDL's  3x5ea          _{max rest :60-75sec between rounds}

SKB farmers Walk 3x 40 yards each
Prone Plank pulls 3x10ea
DB curl and press 3x8

Jul 31 2019-Wed ESD ANAEROBIC PWR

2 to 3 Rounds of
Work :30 Sec
Rest 1:30-2:00

8 Reps Per Round

Pick one implement and complete the entire round with that one implement. Each :30 work interval is  a max effort sprint.  You will rest between 1:30 to 2:00 between reps.  Start by resting 1:30 but if you find that you are unable to complete the following reps at the same intensity and at the same working distance or unit of measure switch to the 2:00 rest interval.

Rest 3-5 Min between sets.

Coice of implements
Treadmill
Shuttle (20yds and back as many times as possible in :30sec, record distance)
Versa Climber (record distance)
Jacobs Ladder (record distance)
Air Bike (record calories)
Row (record distance)

Jul 30 2019-Tues UB MAX MUS END

PWR 
MB Wall Chest Pass 4x10
Scap push ups 4x12

PRI(circuit style from PRI thru FINISHER) 4--5Rounds Total

Bench  warm up x10,8 Working Sets xMax
Seated Band Rows x12

SEC
DB or KB or Barbell Push Press xMax 
Pull Up x Max

AUX/ROT

Band Rotation with press x8ea side

Band Face Pulls x12
TRX I,Y,T's x8es

FINISHER
Ski Erg or Battle Ropes x :30sec

Jul 29 2019- Mon LB STR

PWR

Cleans Pull Warm Up 64 ₁ Power Cleans   70 ₁   76 ₁     79 _{1           
                                     5                            4       4         4}          

Pigeon or brettzle stretch 4x :20-:30sec each side

PRI
Deadlift Var.         49        58 ₁    Warm Up      64 ₁      70₁        73-76 ₁          76-79 ₁ 

                                  8           6                               5          5             5                  5

SEC

KB/DB RFE Slingle leg squat 3x5ea
Glute Ham Raises 3x5

AUX/ROT
Barbell Glute Bridge 3x8
Iso Superman Holds x:30sec
KB or Sandbag Turkish get ups 3x4ea

Jul 25 2019-Fri 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

Feb 14 2019-Thu UB STR END

PWR
MB Wall Toss 4x8
Dynamic Band Rows 4x10

PRI
Warm up Bench: 491    581  Bench Press-    701    76-796       repeat  every :80 sec
                                10       8                                 6          4
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 4x6
Supine Rows 4x8 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec

AUX/ROT
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts & Chops 3x8 ea
3 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 12
   3. Staggered x 8ea

Jul 24 2019-Wed LB MUS END

PWR Complex
Clean Pull+Hang Clean+Broad Jumps  611        671     731
                                                                        5           5        5                 
 Kneeling wrist mobility 3x:20-30sec

PRI(circuit style from PRI thru FINISHER) 3 Rounds Total
Deadlift Variation    warm up (10,8) working x8
Single Leg Bridge with Knee Hug x8ea

SEC
DB/KB Step Up with Knee Drive x8ea
TRX Leg Curls x8

AUX/ROT
Lateral Sled Shuffle x30yds
Sandbag Bearcrawls Fwd/Back x10 ydsea
2 min plank (front x :30sec, side x :30sec ea, high to low x :30sec)

FINISHER
Cardio Implement Sprint  x:20sec

Jul 22 2019-Tue ESD ANAEROBIC CAP

2-3 Rounds of......
Pick any cardio implement, or rotate between a variety
Rest 2-3 min between Rounds
:90sec work
:90 sec rest

Jul 22 2019-Mon TB MAX STR

PWR
Warm up Clean Pulls 591   671    Cleans   671     761    821    851    881
                                          5      4                     3           3      2       2       2     
PRI
Front/Back Squa
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 4x10e

Jul 19 2019--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      

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:30sec

Jul 18 2019-Thu 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
20's x 8-12 
Max effort with :45-:60sec rest

Jul 17 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
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

Jul 16 2019-Tues MAX ANAEROBIC PWR

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

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 2-5 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

Jul 15 2019-Mon UB STR

PWR
Lateral MB Wall Toss 4x8ea
Scap Pull Ups 4x10

PRI
Bench Var
warm up  36₁   48₁       working  58 ₁     67 ₁          73 ₁        79-82 ₂ 
                10      8                        8         6           5                5
Weighted Pull Up 5x5

SEC
Standing DB or KB Shoulder Press 4x5
Bent Over Barbell Rows 4x5

AUX/ROT
TRX I’s, Y’s, T’s 3x8ea
TRX Face Pulls 3x12
Lateral Band Rotation with Punch 3x10ea

OPTIONAL 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec

Jul 12 2019-Fri ACTIVE RECOVERY

Mobility
Hurdles
Seated Hip Switches x 20
Seated Hip Ext x 20
Over/Under 8 Trips

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min

Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace

Jul 11 2019-Thu TB MAX STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.

Clean Pull+Power Clean  67₁     73₁    76₁     79₁       82-85_{1     max rest 1:20sec btw sets}
                                         3ea    3ea     3ea     3ea     3ea 
PRI
Deadlift  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{8    Every :70sec on working set}
                    8       6                  4               2
Active Straight Leg Raise 4x8ea

SEC

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea

AUX/ROT

MB Slam w/ Burpee 4x8
Sandbag Shouler Clean + Get Up  4x5ea   _{max rest :60-75sec between rounds}

Isos Lateral Band Punch and Hold 4x:20-:30sec ea

Jul 10 2019-Wed ANAEROBIC CAP

Work = x :30sec
Rest =  x :90sec
2:00 Min Rest Between Sets

3 Sets

Start with station 1, work your way thru all 8 stations at the works and rest ratios above. After completing all 8 reps rest 2 min before starting the next set.

1.Versa Climber (distance)
2.Air Bike (calories)
4.Jacobs Ladder (distance)
5.MB Get up Sit Ups (reps)
6.Row (distance)
7.Treadmill (distance)
8.Shuttle (distance) 20 yards and back amrap

Jul 9 2019-Tues UB MUS END

PWR
1/2 Halo MB Slam 4x8ea
Band Retraction 4x12

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Incline Bench or 1/2 Kneeling Landmine Press  [10] x10
SKB or DB Unsupported  Rows x10ea

SEC
DKB Push Press x8ea
Pull Up Negatives x8 (3 sec down)

AUX/ROT

Lying SKB or SDB Single Arm Floor Press x10
Lateral Sandbag Plank Pulls x10yds

Prone Iso A, W, Y x:15sec ea

FINISHER

Battle Rope x:30sec
or
Ski Erg x:30sec

Jul 8 2019-Mon LB STR

PWR
Cleans Pull Warm Up 64 ₁ Power Cleans   76 ₁   82 ₁     85 ₁       88 ₁
                                  5                                 3       3         3         2        

Wall Ankle Mobility 4x :20-:30sec each side

PRI
Front/Back Squat 
Warm Up  48 ₁        61 ₁ Working 70 ₁      76 ₁        79 ₁          82 ₁         85₁        85-88 ₁

                  10           6                     5         4              4              3         3              3
Pigeon, brettzle, or couch stretch 4x :20-:30sec each side

SEC 

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


AUX/ROT
Supine Hamstring Walk x8
Iso Skydiver Holds x:30sec
Prone Planks x:45sec

Jul 5 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

Jul 4 2019-Thu UB STR END

HAPPY 4th of July!!!
PWR
Incline or Supine MB Throw 4x8
Sidelying Shoulder Circles 4x5ea

PRI
Bench Var Warm up 49 ₁     58 ₁    Working  61 _1***       73-76 _4-6            Repeat every :85 sec   
                                           8          8                      6                5
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC

Seated Single Arm 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, Y's and T's 3x8 ea
Plate In's and Outs 3x8 ea (rt in, rt out, lt in, lt out)
3 x Push up Series(Complete 1,2, then 3 in order per set)    _{Max rest between Rounds :60-:90 sec} 
   1. Clapping x5
   2. MB Close Grip x 10
   3. Staggered x 8ea

Jul 3 2019-Wed LB MAX 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         
Wall Slides 3x8

PRI(circuit style from PRI thru FINISHER) 4-5 Rounds Total
Squat Var
Warm up x10,8      Working x max (pick a weight you think you can complete with perfect technique for 10 reps, if you can get more than 10 reps maintaining great technique keep going until you technique falters)

Single Leg Bridge with Knee Hug 4x8ea

SEC

DB/KB Walking Lunge x10ea
Iso Superman Hold :30sec

AUX/ROT
Sandbag Shoulder Clean + Get Up x 5ea
Slide Leg Curls x8
Prone Plank w Leg Raise :40-:60
Side Plank w Abduction :20-:30sec ea

FINISHER
80 yd Sandbag Shuttle

Jul 2 2019--Tues AEROBIC PWR

1 Round of......
3-5 Reps
Pick any cardio implement, or rotate between a variety.
4:30 sec work
4:30 sec rest

This simulates a 1200 meter run.  Your pace should be faster than your PFT Run pace

Jul 1 2019-Mon TB STR

PWR
Warm up Clean Pulls 59 ₁   64 ₁    Cleans   70 ₁     76 ₁    79-82 ₁
                                     5         4                     4          4           4
Wall Ankle Mobility 4x:20-30sec ea
    
PRI
Deadlift Var

Warm Up 44₁                58 ₁    67 ₁     73 ₁   79-82₁      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC

DB or KB Push Press 3x5
Weighted Chin Ups 3x5

AUX/ROT

Barbell Glute Bridge 3x6

Alt DB Raises 3x10ea

Prone Upper Back Ext 3x10
Sandbag Bearcrawl Fwd/Back 3x10 yards each

Optional Upper Body (Bi/Tri/Shoulder) 

Lower Body Stretch/Foam Roll

Jun 28 2019-Fri LB STR END

PWR
Combo: Clean Pull + Power Clean

67 ₁      70₂       73₁     76₁              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

PRI 
Squat or Deadlift

Warm up: 58₁          67₁         67₁      Working        76-79₆   start working sets every :80sec 

                 4-8      4-8       2-5                               4
Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC

Weighted (Vest, DB, KB)  Step Ups 4x5ea

Band Goodmornings 4x8 max rest between rounds :60-:90 sec

    

AUX/ROT

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec