Sep 1 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

Aug 31 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

Aug 28 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

Aug 26 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

Aug 26 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)

Aug 25 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

Aug 24 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

Aug 21 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

Aug 20 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

Aug 19 2020-Wed LB MUS END

 PWR Complex

Clean Pull+Hang Clean+Broad Jumps  611        671     731
                                                                        5           5        5  
Or 60 Yard shuttle (5,10,15) x 8 every :90sec      
 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
Straight Leg Bridge x8
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:30sec

Aug 18 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

Aug 17 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

Aug 14 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

Aug 13 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

Aug 12 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

Aug 11 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

Aug 10 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 4x10ea

Aug 7 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

Aug 6 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

Aug 5 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

Aug 4 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

Aug 3 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