Sep 14 2021-Tues UB MAX MUS END

PWR 

Lateral MB Wall Toss 4x8ea
Scap push ups 4x12

PRI(circuit style from PRI thru FINISHER) 4--5Rounds Total

Bench  warm up x10,8 Working Sets xMax
Seated Band Rows x12

SEC
1 Arm DB or KB or Push Press x8ea 
Pull Up x Max

AUX/ROT

Sandbag Plank Pull x20 yards ea

Band Face Pulls x12
TRX I,Y,T's x8es

FINISHER
Ski Erg or Battle Ropes x :30sec

Sep 13 2021-Mon LB STR

PWR

Cleans Pull Warm Up 64 ₁ Power Cleans   70 ₁   76 ₁     79 ₁           

                                     _{5                            4       4         4}

Or Vert MB Toss 4x8
Pigeon or brettzle stretch 4x :20-:30sec each side

PRI
Deadlift Var.         49        58 ₁    Warm Up      64 ₁      70₁        73-76 ₁          76-79 ₁ 

                                  8           6                               5          5             5                  5
Shin Box Rotations 3x8ea

SEC

KB/DB RFE Slingle leg squat 3x5ea
Glute Ham Raises 3x5

AUX/ROT
Barbell Glute Bridge 3x8
Iso Superman Holds x:30sec
KB or Sandbag Turkish get ups 3x4e

Sep 10 2021-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 9 2021-Thu SKILL ACQUISITION RUCK

 60 Min ruckmarch for distance

Sep 8 2021-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 7 2021-Tue ESD AEROBIC PWR

 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

Sep 6 2021-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