Outdoor Workout Session Day 1

PWR
Squat Jumps or 1 Arm DB or KB Snatch (x5reps)

TABATA CIRCUIT :30/:30
PRI
KB Goblet Squat or Front Squat

SEC
KB or Landmine 1/2 Kneeling Press Rt
KB or Landmine 1/2 Kneeling Press Lt
KB or Landmine 1 Arm Row Rt
KB or Landmine 1 Arm Row Lt

AUX/ROT
Single Leg Squat
High to Low Planks
Prone W's

FINISHER
60 Yard Shuffle Shuttle

Jul 17 2020-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

July 16 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    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

July 15 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

Jul 14 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

Jul 13 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

Jul 10 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