Feb 16 2022-Wed ESD ANAEROBIC PWR

ANAEROBIC POWER

2 to 3 Rounds of

Work :30 Sec

Rest 1:30-2:00

5 Reps Per Round

Pick one implement and complete the entire round with that one implement. Each :30 work interval is nt.  You will rest between 1:30 to 2:00 between reps.  Start by resting 1:30 but if you find that you are unable to complete the following reps at the same intensity and at the same working distance or unit of measure switch to the 2:00 rest interval.

Rest 3-5 Min between sets.

Choice of implements
Curve Treadmill
Sled Push (record distance)
Shuttle (20yds and back as many times as possible in :30sec, record distance)
Versa Climber (record distance)
Jacobs Ladder (record distance)
Air Bike (record calories)

Row (record distance)

Feb 15 2022-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

Feb 14 2022-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

Feb 11 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

Feb 10 2022-Thu SKILL ACQUISITION RUCK

SKILL ACQUISITION RUCK

60-90min 30-50 lb pack

Feb 9 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

Feb 8 2022-Tue ESD AEROBIC PWR

 ANAEROBIC 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