Dec 14 2022-Wed LB 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
Pigeon Stretch X:20-:30sec ea
                                                                 
SEC
DB or KB Step Ups x8ea
Lying Straight Leg Bridge Iso x:30sec

AUX/ROT

Sandbag Clean & Squat x8ea

Superman Iso x:30sec
Alligator Walk Fwd/Back x10yd each

DKB Farmers Walk x60yds

FINISHER

Cardio Implement Sprint x :30sec

Dec 13 2022-Tue ESD AEROBIC PWR

AEROBIC POWER

4-6 Rounds of......

Pick any cardio implement, or rotate between a variety
Rest 2-3 min between Rounds
3:00 min work
3:00 min rest

Dec 12 2022-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 Squat
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

Dec 9 2022-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:30secNOv 19

Dec 8 2022-Thu SKILL ACQUISITION SPEED

SKILL ACQUISITION SPEED

MOBILTY

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 res

Dec 7 2022-Wed TB MUS END

PWR

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

Dec 6 2022-Tues MAX ANAEROBIC PWR

MAX ANAEROBIC POWER

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

Dec 5 2022-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

Dec 2 2022 -Fri ACTIVE RECOVERY

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

Dec 1 2022-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

Nov 30 2022-Wed ANAEROBIC CAP

ANAEROBIC CAPACITY

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

Nov 29 2022-Tues UB MUS END

PWR

Bent Over Plate Retraction 4x12

Tire Sledgehammer Strikes 4x8ea

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

Nov 28 2022-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

Nov 25 2022-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

Nov 24 2022-Thu SKILL ACQUISITION AGILITY or RUCK RUN

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

OR RUCK 

150 min Ruck march

Nov 23 2022-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

FINISHER

Cardio Sprint x:30sec

Nov 22 2022-Tues ANEROBIC PWR

ANEROBIC PWR

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 5-6 Reps

If you cannot maintain at least 85% work output (Cal, Distance, RPM, ect) either take the next rep (after falling below 85% output) off, or STOP.  This is meant to be HIGH OUTPUT hence high rest.

Rest 2-3 min between round

Nov 21 2022-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

Nov 18 2022-Fri KB Challenge

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!!!

Nov 17 2022-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

Nov 16 2022-Wed ESD ANAEROBIC CAP

ANAEROBIC CAPACITY

Work = x :30sec

Rest =  x :90sec

3-5 Rounds

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

Nov 15 2022-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

Nov 14 2022-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

Nov 11 2022-Fri SKILL ACQUISITION SPEED

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

Nov 10 2022-Thu UB MAX STR END

PWR

MB Wall Punch 3x:20sec work :60sec rest

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

Nov 9 2022-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

Deadlift 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

Nov 8 2022-Tues ESD AEROBIC PWR

AEROBIC POWER

HIP MOBILITY

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

Nov 7 2022-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

Nov 4 2022-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
Deadlift Var Warm up: 58₁       67₁      Working     70-73_4-5  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

Nov 3 2022-Thur SKILL ACQUISITION AGILITY or RUCKMARCH

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

RUCK

30-50lb Ruck 120-150min

Nov 2 2022-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

Sled Push or Pull x :60sec

Nov 1 2022-Tue ESD ANAEROBIC PWR

ANAEROBIC POWER

Work = x :20sec

Rest =  x :80-1:40sec

3-4 Sets of 6 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

Oct 31 2022-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

Oct 28 2022-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 

Oct 27 2022-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    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea

Or Multiple Response Broad Jumps x7 + Sprint x 5 Sets 
   
PRI
Deadlift  49₁   55_{1    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

Oct 26 2022-Wed ESD ANAEROBIC CAP

ANAEROBIC CAPACITY

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. Band Squat + Press Iso Hold  x :30sec
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

Oct 25 2022-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

Hand Release Push Ups x:30sec


FINISHER

Battle Rope or Ski Erg x:30sec

OPTIONAL 2-3 Rounds

DB 3 way Raises

Oct 24 2022-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

Oct 21 2022-Fri 12 ODD OBJECT CHALLENGE WORKOUT

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

Oct 20 2022-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

OPTIONAL
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

Oct 19 2022-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

Oct 18 2022-TUES ESD MAX AEROBIC CAP

AEROBIC CAPACITY

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.

Oct 17 2022-Mon TB MAX + STR

PWR

Warm up Clean Pulls 59 ₁       Cleans   67 ₁     76 ₁    85 ₁    88 ₁    91 ₁     94 

                                                  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