Jan 12 2021-Tues MAX ANAEROBIC PWR

Work = x :20sec

Rest =  x 1:40-2:00sec

3-4 Sets of 8 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

Jan 11 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

Jan 8 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

Jan 7 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

Jan 6 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

Jan 5 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

Jan 4 2020-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