Apr 1 2021-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 31 2021-Wed TB MUS END

 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 30 2021-Tues MAX ANAEROBIC PWR

Work = x :20sec

Rest =  x 1:40-2:00sec

3-4 Sets of 5 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 29 2021-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

Mar 26 2021-Fri ACTIVE RECOVERY

 Mobility

Hurdles
Seated Hip Switches x 20
Seated Hip Ext x 20
Over/Under 8 Trips

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min

Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace

Mar 25 2021-Thu TB MAX STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.

Clean Pull+Power Clean  67₁     73₁    76₁     79₁       82-85_{1     max rest 1:20sec btw sets}
                                         3ea    3ea     3ea     3ea     3ea 
PRI
Deadlift  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{8    Every :70sec on working set}
                    8       6                  4               2
Active Straight Leg Raise 4x8ea

SEC

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea

AUX/ROT

MB Slam w/ Burpee 4x8
Sandbag Shouler Clean + Get Up  4x5ea   _{max rest :60-75sec between rounds}

Isos Lateral Band Punch and Hold 4x:20-:30sec ea

Mar 24 2021-Wed ANAEROBIC CAP

Work = x :30sec

Rest =  x :90sec

2:00 Min Rest Between Sets

3 Sets

Start with station 1, work your way thru all 8 stations at the works and rest ratios above. After completing all 8 reps rest 2 min before starting the next set.

1.Versa Climber (distance)
2.Air Bike (calories)
4.Jacobs Ladder (distance)
5.MB Get up Sit Ups (reps)
6.Row (distance)
7.Treadmill (distance)
8.Shuttle (distance) 20 yards and back amrap

Mar 23 2021-Tues UB MUS END

PWR

Tire Sledgehammer Strikes 4x8ea
Bent Over Plate Retraction 4x12

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Incline Bench or 1/2 Kneeling Landmine Press  [10] x10
SKB or DB Unsupported  Rows x10ea

SEC
DKB Push Press x8ea
Pull Up Negatives x8 (3 sec down)

AUX/ROT

Lying SKB or SDB Single Arm Floor Press x10
Lateral Sandbag Plank Pulls x10yds

Prone Iso A, W, Y x:15sec ea

FINISHER

Battle Rope x:30sec
or
Ski Erg x:30sec

Mar 22 2021--Mon LB STR

PWR

Clean Pulls  64 ₁ Power Cleans   76 ₁   82 ₁     85 ₁       88 _1.        or..............
                      5                                 3       3         3         2     

Mini Hurdle hop(10hops) + Sprint (5yards) 6x2
Wall Ankle Mobility 4x :20-:30sec each side

PRI
Front/Back Squat 
Warm Up  48 ₁        61 ₁ Working 70 ₁      76 ₁        79 ₁          82 ₁         85₁        85-88 ₁

                  10           6                     5         4              4              3         3              3
Pigeon, brettzle, or couch stretch 4x :20-:30sec each side

SEC 3

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


AUX/ROT
Supine Hamstring Walk x8
Iso GHD Back Ext Holds x:30sec
Prone Planks x:30sec

Mar 19 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

Mar 18 2021-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

Mar 17 2021-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

Mar 16 2021-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

Mar 15 2021-Mon UB MAX STR

PWR

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

PRI
Bench
warm up  36₁   55_{1     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

Mar 12 2021-Fri 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!!!

Mar 11 2021-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    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea
Kneeling wrist Mobility 4x:20-30sec

PRI
Front/Back Squat  49₁   55_{1    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

Mar 10 2021-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

Mar 9 2021-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

Mar 8 2021-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

Mar 5 2021-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

Mar 4 2021-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

Mar 3 2021-Wed LB MUS END

 PWR

Clean Pulls   61₁ Clean 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

Mar 2 2021-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