Monday, June 29, 2020

Jun 30 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

Sunday, June 28, 2020

June 29 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

Thursday, June 25, 2020

Jun 26 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

Jun 25 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    701       max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea

Or Multiple Response Broad Jumps x7 + Sprint x 5 Sets 
   
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, June 23, 2020

Jun 24 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

Jun 23 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

Sunday, June 21, 2020

Jun 22 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

Friday, June 19, 2020

Jun 19 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

Wednesday, June 17, 2020

June 18 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

Tuesday, June 16, 2020

Jun 17 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

Monday, June 15, 2020

Jun 16 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.

Sunday, June 14, 2020

Jun 15 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

Thursday, June 11, 2020

Jun 12 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   

Wednesday, June 10, 2020

June 11 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

Tuesday, June 9, 2020

Jun 10 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

Jun 9 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

Sunday, June 7, 2020

Jun 8 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

Friday, June 5, 2020

Jun 5 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

Wednesday, June 3, 2020

June 4 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   581    Warm Ups  641      70-734-6    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

Tuesday, June 2, 2020

Jun 3 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)

Monday, June 1, 2020

Jun 2 2020-Tues UB MAX MUS 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

Jun 1 2020-Mon LB STR

PWR
Cleans Pull Warm Up 64 1 Power Cleans   70 1   76 1     79 1           
                                     5                            4       4         4
Or 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