Mar 31 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.

Mar 30 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

Mar 27 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  

Mar 26 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

BODYWEIGHT HOME WORKOUT 3 Day Tabata

DAY 1 UPPER BODY
PWR (4-5RDS)

Mountain Climbers x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Hand Release Push up :30sec
Rest x:30sec
Plank Push Up Scap Retraction x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Table Inverted Rows X:30sec
Rest x:30sec

AUX/ROT (4-10RDS)

KBent Over Y Raises x:30sec
Rest x:30sec
Bent Over I Raises x :30sec
Rest x:30sec
Prone Plank to Push Up x:30sec

FINISHER (4-10RDS)

Jumping Jacks x :30sec
Rest x:30sec


DAY 2 LOWER BODY

PWR (4-6RDS)

Squat Jumps or Tuck Jumps x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Bodyweight Squat :30sec
Rest x:30sec
ISO Squat Hold or Wall Sit x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Bodyweight 3 WayLunge Variation (Forward, Lateral, Reverse) X:30sec
Rest x:30sec

AUX/ROT (4-10RDS)

Single Leg Glute Bridge (rt) x:30sec
Rest x:30sec
Single Leg Glute Bridge (lt) x :30sec
Rest x:30sec
Prone Plank with Leg Raise x:30sec

FINISHER (4-6RDS)

Wall Accelerators x :30sec
Rest x:30sec

DAY 3 TOTAL BODY
PWR (4-6RDS)

Lateral Bounds x:30sec
Rest x:30sec

          
PRI (4-10RDS)
Bodyweight Glute Bridge :30sec
Rest x:30sec
Lateral Crossover Push Up x:30sec
Rest x:30sec

                                                                 
SEC (4-10RDS)
Bodyweight Straight Leg Glute Bridge x:30sec
Rest x:30sec
Lying Prone ISO W Hold x:30sec

AUX/ROT (4-10RDS)

Alt Single Leg RDL's x:30sec
Rest x:30sec
Prone Push Up Position Shoulder Taps x :30sec
Rest x:30sec
ISO Skydiver x:30sec

FINISHER(4-6RDS)

Burpee + Push Up + Vertical Jump x :30sec
Rest x:30sec

Mar 25 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

Mar 24 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

BODYWEIGHT HOME WORKOUT 4 Day Upper/Lower

Day 1 
PWR
Ankle Hops 4x50
Hip Flexor Stretch 4x:20sec ea

PRI (3-5 Rounds)
Bodyweight Squat Jumps x10
Hand Release Push Up x 10
Bodyweight Turkish Get up x5ea

SEC (6-12 Rounds)

Bodyweight Squat x10
Lunge x10ea
Split Squat x10ea

AUX/ROT (3-5 Rounds)

Burpee x5
Lateral Plank with optional abduction x :30sec ea
Bodyweight Glute Bridge x25
Quadraped Straight leg Hip Ext or Donkey Kicks x25ea

Day 2
PWR
Plyo Push Ups 4x8
Sidelying Open Books 4x5ea

PRI (3-5 Rounds)
Walking Push Ups (inch worm with push Ups) x5
Plank Scap Push ups x15

SEC (6-12 Rounds)

Push Ups (max reps) x:30sec
Table or Desk Inverted Row (max reps) x :30sec
Rest x:30sec

AUX/ROT (3-5 Rounds)

Prone Plank with optional Arm Raises x30-:60sec
Prone A Raise x20
Prone W Raise x20
Prone T Raise x20

Day 2 
PWR
Line Shuffle (fwd,fwd, back,back) 4x50
Sidelying Quad Stretch 4x:20sec ea

PRI (3-5 Rounds)
Bodyweight Split Squat Jumps x10ea
Bodyweight RDl with y Raise x 10
Mountain Climbers x50

SEC (6-12 Rounds)

Bodyweight Reverse Lunge x10
Bodyweight Single Leg RDL x10ea
Supine Lying Single Leg Glute Bridge with option eccentric lowering x15ea

AUX/ROT (3-5 Rounds)

Lateral Bounds x10ea
Lunge with Thoracic Rotation (rotate towards lead leg) x10ea
Bodyweight Prone Lying Skydive Hold x:30-60sec
Bodyweight Prone Lying Lower Back Ext x15
(lying on stomach raise you legs ONLY off the ground keeping your upper body On the ground)

Day 4
PWR
Plyo Push Ups 4x8
Sidelying Open Books 4x5ea

PRI (3-5 Rounds)
Hand Release Push Ups (max reps) x:60sec
Lying Shoulder Protraction & Retraction x15ea
Rest x 2:00min

SEC (6-12 Rounds)

Lateral Crossover Push Ups x5ea
Gallon of Water (or any liquid) 1 Arm Rox x12ea

AUX/ROT (3-5 Rounds)

1/2 or Tall Kneeling Chops & Lifts x12ea
Bent Over I Raise x20
Bent Over Y Raise x20
Bent Over T Raise x20

Mar 23 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

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

BODYWEIGHT HOME WORKOUT Agility Dots

Complete 2-6 reps of each exercise

BODYWEIGHT HOME WORKOUT Acceleration/Speed

MECHANICS/SPEED
Seated Arm Action 4-6 x :10-:20sec
Wall Accelerators Single Switches 4 x :10-:20sec
Wall Accelerators Double Switches 4 x :10-:20sec
Wall Accelerators Triple Switches 4 x :10-:20sec
Wall Accelerators Continuous 4 x :10-:20sec
rest :40-:60sec between reps each effort should be near maximal

STARTS/ACCELERATION
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

Mar 20 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 rep

BODYWEIGHT HOME WORKOUT 3 Day Total Body

DAY 1
PWR
Multiple Response Vertical Jumps 4x12
Shin Box Rotations 3x10ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Bodyweight Squats  x15-20
Lying Glute Bridge with Knee Hug x8ea
Line shuffle x:20sec

SEC
Close Grip Push ups x max
Scap Push Ups x15
Wall Accelerators x :20sec

AUX/ROT
Bodyweight Lunges x12-15ea
Lying Straight Leg Glute Bridge x:30-:60sec
Plank to Push Up x10-15ea
Bent Over Y & T Raises x20ea

FINISHER
Mountain Climbers x:30sec

DAY 2
PWR
Plyo Push Up 4x8-10
Kneeling Quadruped Thoracic Rotations 3x8ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Hand Release Push Ups x max
Lying Glute Bridge with Knee Hug x8ea
Ankle hops X:20sec

SEC
Bodyweight Lateral Lunges x10-15ea
Prone Iso Skydiver x:30sec
Stationary High Knees x:20sec

AUX/ROT
Bodyweight RFE (rear foot elevated) Squat x12-15ea
Lying Active Straight Leg Raises x8ea
Shooters Stance Bodyweight Lateral In's and Outs x10each (right out, right in, left out, left in)
Prone Iso A, W, T Raises x:15sec ea

FINISHER
Wall Accelrators x:30sec

DAY 3
PWR
Lateral Bounds 4x8-10ea
Wall Ankle Mobility  3x:20-:30sec ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Bodyweight Split Squats x 15-20ea
Couch Stretch x :20-:30sec ea
Line Hops Fwd/Back x:20sec

SEC
Incline Push Up with Thoracic Rotation x10-15ea
Prone Upper and Lower Back Ext  x10-15ea
Line Hops Side to Side x:20sec

AUX/ROT
Bodyweight Single Leg RDL's x12-15ea
Bodyweight Reverse Lunge x12-15ea
2 Min Plank x:30sec ea (prone, right, left, high to low) x1
Prone Lying I & T Raises with scapular retraction x15-20ea

FINISHER
Hand Release Push Ups x max in :30sec 

Mar 19 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

Mar 18 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)

Mar 17 2020-Thu UB STR END

PWR 
Lateral MB Wall Toss 4x8ea
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
1 Arm DB or KB or Push Press x8ea 
Pull Up x Max

AUX/ROT

Sandbag Plank Pull x20 yards ea

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

FINISHER
Ski Erg or Battle Ropes x :30sec

Mar 16 2020- Mon LB STR

PWR

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

Or Overhead/Vert MB Toss 4x8
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
Shin Box Rotations 3x8ea

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

Mar 13 2020-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

Mar 12 2020-Thu UB STR END

PWR
MB Lateral 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

Mar 10 2020-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

Mar 9 2020-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 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

Mar 6 2020--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:30sec

Mar 5 2020-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 10-12 
Max effort with :45-:60sec rest

Mar 4 2020-Wed TB 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
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

Mar 3 2020-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

Mar 2 2020-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