Wednesday, December 30, 2020

Jan 1 2021-Fri LB STR END

PWR

Combo: Clean Pull + Power Clean or Heavy Sled Push 8 x :30sec
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

Dec 31 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, December 29, 2020

Dec 30 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 shuttles (5,10,15) x6 reps on the minute    

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Kneeling Straight Leg Lateral Hip Rockers x8ea
                                                                 
SEC
DB or KB Push Press x8
Single Arm Seated Band Pulldowns x 12ea

AUX/ROT
Sandbag Get Ups x5ea
TRX Bridge and Leg Curls x8
Lateral Iso Band Punch x :30 sec ea
SKB Bells Up Farmers Walk x40yds ea

Dec 29 2020-Tues ANEROBIC PWR

1 Rounds of......

Pick any cardio implement, or rotate between a variety.
0:20 sec work
1:40 sec rest

Indoor options: Air Bike, Curve Treadmill, Versa Climber, Rower, Sled Push, Shuttle Run


2-4 Sets x 8 Reps

Rest 2-3 min between rounds

Monday, December 28, 2020

Dec 28 2020-Mon UB MAX STR

PWR

Depth Drop Push Ups (for Height) 4x5
Sidelying Shoulder Circles 4x5ea

PRI
Bench
warm up  361   551     working      671       761      821      881     941     94-971
                   10      8                        5          2-3     1-2       1        1        ME
Bent Over Barbell Rows 6x5

SEC
Standing Shoulder Press 5x4
Weighted Pull Up 5x5

AUX/ROT
Single Arm Offset DB Bench Press 4x5ea
TRX 1 Arm Rows 4 x8ea
Band Archers 4x12ea
Prone Plank 2 push Up 4x10

BONUS (Optional)
Dips x:30sec
Triceps x:30sec
Biceps x:30sec

Saturday, December 19, 2020

Dec 25 2020-Fri Christmas KB Challenge

 KB Option:Hellbound 5-7 Rounds 

1.DKB Front Squat to Press x:60sec,Rest :60Sec 
2.Shuttle(15yds and back) x:60sec,Rest :60Sec 
3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec 
4.Lateral Shuffle x :60sec,Rest :60Sec 
5.DKB Swing :60sec,
Rest :60Sec Rest 2min between rounds then repeat for desired number of rounds, most weight with perfect form wins!!!

Dec 24 2020-Thu TB STR END

PWR(combo)

One Power Clean, One Hang Clean then repeat. Or Sandbag Shoulder clean (5ea)+ Sandbag Carry Sprint (30yds) x 4sets
Hang Clean + Power Clean  641     671    701       max rest 1:20sec btw sets
                                                                 5ea    5ea     5ea

Kneeling wrist Mobility 4x:20-30sec

PRI
Front/Back Squat  491   551    Warm Ups  611      67 4    Every :80sec on working set
                              8       6                  6      5
Active Straight Leg Raise 4x8ea

SEC
1/2 Kneeling Landmine Press 3x3x8ea      max rest :60-75sec between rounds
TRX Supine Rows 3x10

AUX
MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   max rest :60-75sec between rounds
Iso Superman Holds 3x:30sec
Single Arm Farmers Walk (heavy) 3x40 yds each

Core
TRX Mountain Climbers x10ea
TRX Pikes x10
TRX Plank Pendulums  x10ea

Dec 23 2020 -Wed ESD ANAEROBIC CAP

Work = x :30sec

Rest =  x :90sec

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.Push Up Shoulder Taps
5.Versa Climber or Jacobs Ladder x :30sec(max distance)
6.Air Bike or Row x :30sec(max distance)
7.Treadmill or Sandbag Shuttle x :30sec(max distance)
8.Band Squat + Press Iso Hold  x :30sec
9.Rest

Dec 22 2020-Tues UB MUS END

PWR

Lateral MB Wall MB Toss 4x8ea
Band Retraction 4x12

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Incline Bench or Push Press  [10] x10 Or Bench 10x10(@bw on bar) rest :60 between sets
Chin Up x Max                                     Or Pull Up 10x10 (bw) rest :60sec between sets

SEC
Lying SKB Single Arm Floor Press x8ea
SKB or DB Unsupported  Rows x10ea

AUX/ROT
DB Push Up to Row x10
Lateral Sandbag Plank Pulls xx10yds
Band Face Pulls x12

FINISHER
Upper Body Only Versa Climber x70 or Incline Mountain Climbers x:30sec

Dec 21 2020-Mon LB STR

PWR

Power Cleans 67 1   73 1     76 1     79-82 1  Or Multiple Response Broad Jumps(x5) x 5sets
                      4         4           4            4
3 Way Band Ankle Mobility 4x12 each side each way

PRI
Deadlift Var
Warm Up 48 1   56 1  Working     64 1      70 1        73 1          79 1         82 1        82-85 1  
                 10       8                       5         5              5            4             4              3
Pigeon or brettzle stretch 4x :20-:30sec each side

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

AUX/ROT
SKB Turkish Get Ups 3x3ea
FFE Single Leg Glute Bridge 3x8
Alligator Walks 3x15 yards each

Dec 18 2020-Fri 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
40's x 10-12 
Max effort with :45-:60sec rest

Dec 17 2020-Thu UB MAX STR END

PRI

Warm up Bench: 55 1     70 1
                                           8        5 
Bench Press-        82-85 8 ***                   ***  Denotes Start sets every :80 
                                  2
DB or KB Single Arm Row 6x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC

Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec 

AUX/ROT

TRX I's and T's 4x8 ea
Lateral Band Rot and Punch 4x8ea
1  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 10
   3. Staggered x 7ea

FINISHER
1 Arm Bell Up KB Farmers Walk 3x:30sec each arm

Wednesday, December 16, 2020

Dec 16 2020-Wed LB MUS END

PWR

Clean Pulls   61Clean Pull/Pwr Clean/Hang Clean    67 2-3   70 1-2  
                         5                                                                     5ea         5ea  
Or 60yd Shuttles x8 (5,10,15) every :90sec                   
Kneeling Wrist Mobility 4x:30sec


PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Squat Var warmp up x8-12 working x10
Single Leg Bridge with Knee Hug 4x8ea

SEC
DB/KB Step Up with Knee Drive x8ea
Iso Superman Hold :30sec

AUX/ROT
Sandbag Get Ups Ups x8ea
Supine Walking Glute Bridge x8
Band Prone Plank Pulls x8-10ea

FINISHER
Cardio Implement Sprint x:30sec

Dec 15 2020-Tues ESD AEROBIC PWR

HIP MOB

Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes


CONDITIONING 
800's x4-6
Goal Time < 3:00  Rest Time 3:00


Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
Indoor Option

Work Time 
 3:00  Rest Time 3:00

Monday, December 14, 2020

Dec 14 2020-Mon TB STR

PWR

Warm up Clean Pulls 59 1  Cleans     76 1    79 1    82 1    85 1     88 1 

                                   5                    2         2       2            2       2
or Battle Rope Slams 5x:20sec work :40sec rest
Calfboard Stretch 4x:30sec each
     
PRI

Front/Back Squat
Warm Up 581                64 1    70 1     76 1   791      821     851
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC

Incline Bench 5x4
Weighted Chin Ups 5x3

AUX/ROT
Barbell Glute Bridge 4x5
1 Arm Offset DB Bench 4x5ea
1 Arm Incline Plank Row 4x6ea
Prone Plank With Limb Raise 4x:30-:40sec

Thursday, December 10, 2020

Dec 11 2020-Fri LB STR END

PWR

Combo: Clean Pull+Power Clean
61 1      64 1       671     701       max rest between sets:90sec
4ea       4ea      4ea    4ea
Or Jump Rope (doubles) x10sets :30sec work :30sec Rest
Wall Ankle Mobility 4x:20-:30sec ea

PRI
Squat Var. Warm up: 58      671      Working     70-734-5  start working sets every :90sec
                                       4-8      4-8                               5
Active Straight Leg Raises 4x8 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 3x5ea
Band Goodmornings 3x8   max rest between sets :60-:90 sec

AUX/ROTATE 
1 Arm KB Farmers Walk 3x:30Yards each arm
Prone Planks with Leg Raise 3x:40sec
Side Plank with Abduction 3x:30sec.   
max rest between rounds :60-:90 sec
Prone Bac Ext 3x12

Dec 10 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

Wednesday, December 9, 2020

Dec 9 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

Dec 8 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

Monday, December 7, 2020

Dec 7 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

Friday, December 4, 2020

Dec 4 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

Dec 3 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

Wednesday, December 2, 2020

Dec 2 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

Tuesday, December 1, 2020

Dec 1 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