Wednesday, September 28, 2022

Sep 30 2022-Fri UB STR END

PWR
1/2 Halo MB Slams 4x5ea                           max rest between sets 2:00min    
Sideling Shoulder Circles 3x5ea

PRI
Bench Variations
Warm up: 491    581   Working    67-70 4-5    start working sets every :75sec
                  8       6                        5
1 Arm DB Rows 4x6ea (start sets with warm up sets, only do one side at a time with any working sets

SEC
Alt DB Press 3x8ea
Band Punch and Hold 3x:30sec each side     max rest between rounds :60-:90 sec

AUX/ROT
SKBU 1 Arm Farmers Walk 3x:30sec each arm
Hand Release Push Ups 3x:30sec
1 Arm TRX Rows 3x10ea

Sep 29 2022-Thu SKILL ACQUISITION RUCK

SKILL ACQUISITION RUCK

120-180min 30-50 lb pack

Sep 28 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

Sep 27 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

Monday, September 26, 2022

Sep 26 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

Tuesday, September 20, 2022

Sep 23 2022-Fri LB STR END

PWR
Combo: Clean Pull/Power Clean

 58 1      64-671         70-731-2                               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

Sep 22 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

Sep 21 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

Sep 20 2022-Tues MAX ANAEROBIC PWR

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

Monday, September 19, 2022

Sep 19 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

Thursday, September 15, 2022

Sep 16 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

Sep 15 2022-Thu TB MAX STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.
Clean Pull+Power Clean  671     731    761     791       82-851     max rest 1:20sec btw sets
                                         3ea    3ea     3ea     3ea     3ea 
PRI
Deadlift  641   701    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

Sep 14 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

Sep 13 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

Sep 12 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

Sep 9 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

Sep 8 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 
120 min Ruck march

Sep 7 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

Sep 6 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

Sep 5 2022-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

Sep 2 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!!!

Sep 1 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    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

Aug 31 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

Aug 30 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

Aug 26 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

Aug 29 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

Aug 25 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

Aug 24 2022-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
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

Aug 23 2022-Tues ESD AEROBIC PWR

AEROBIC POWER

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

Aug 22 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