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