Jan 30 2020-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

Jan 29 2020-Wed TB MAX MUS END

PWR (complex)

Clean Warm Up  56₁   Initial Pull+/Clean Pull/Power Clean   61₁   64-70 ₃              

                                  5                                                                         5       5
Or Jumprope (doubles) 10x :30sec  work :30sec Rest
        
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

Jan 28 2020-Tue ESD ANAEROBIC PWR

Work = x :20sec
Rest =  x :80-1:40sec

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

Jan 27 2020-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

Jan 24 2020-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

Jan 23 2020-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    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea
Or Multiple Response Broad Jumps x7 + Sprint x 5 Sets 
   
PRI
Deadlift  49₁   55_{1    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

Jan 22 2020-Wed ESD ANAEROBIC CAP

Work = x :30sec
Rest =  x :90sec

3-4 ROUNDS OF...
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

Jan 21 2020-Tues UB MUS END

PWR
Sledgehammer 1/2 Halo Tire Strikes 4x8ea
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 (3-5 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

FINISHER

Battle Rope or Ski Erg x:30sec

OPTIONAL 2-3 Rounds

DB 3 way Raises3 x10ea

Triceps 3x:30sec

Jan 20 2020-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}

Or Multiple Response Broad Jumps 6x3
Kneeling wrist mobility 4x:20-30Sec

PRI
Deadlift 
Warm Up  48 ₁     59 ₁   Working     64 ₁      73₁        79 ₁          85 ₁        91 ₁      94 ₁

                  8         5                           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

Jan 17 2020-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

Jan 16 2020-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

Jan 15 2020-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
Or Light Fast Sled Push 7x30 yards (every :90sec)
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

Jan 14 2020-TUES ESD MAX AEROBIC CAP

3-5 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.

Jan 13 2020 -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
Or 20 Yard Sprints x10
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

Jan 10 2020-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
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   

Jan 9 2020-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

Jan 8 2020-Wed TB MUS END

PWR

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

                                  5                                                                         5       5        5    
Or Kneeling MB Toss With Bearcrawl x5sets of 30yards every :90sec
          
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

Jan 7 2020-Tues ESD AEROBIC PWR

Body Weight Circuit4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats
2.Iso SKB Goblet Squat
3.Push Ups
4.Superman Iso Hold
5.Split Squat Jumps
6.Side Plank-Right
7. Burpee
8.Pull Up Negatives
9.Mountian Climbers
10.Prone Shoulder Taps
11.Side Plank-Left
12. 5/10/15 yd shuttle
13.Sit Ups
14.Bearcrawl Fwd/Backward
15.Rest

Jan 6 2020 -Mon UB STR

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

PRI
Bench
warm up  36₁   49₁    61 _{1   working}   70 ₁     76 ₁       79 ₁         82 ₁    85 ₁    85-88 ₁ 
                     10      8      5                       4         4          4             3         3        3
Bent Over Barbell Rows 5x5

SEC
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4

AUX/ROT
Single Arm Offset DB or KB Bench x5ea
Band Archer Pulls x12ea
Lateral Sandbag Plank pulls x10 yds ea

AUX
I's, Y', T's (TRX or Change Plates) x 10ea

Jan 3 2020-Fri SKILL ACQUISITION ACCEL DECEL

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 Position 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

Jan 2 2020-Thu TB STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.
Clean Pull+ Power Clean  61₁     67₁    67-70₁     70-73₁  
                                                                        5ea    5ea     5ea           5ea         max rest 1:20sec btw sets
Or OVerhead MB Toss x5 + Broad Jumps x5 x5sets
Kneeling Wrist Mobility 3x :20-:30sec

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

Jan 1 2020-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 nt.  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
Curve Treadmill
Sled Push (record distance)
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)