Jun 14 2022-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

Jun 13 2022-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

Jun 10 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

Jun 9 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

Jun 8 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

Jun 7 2022-Tues ESD AEROBIC PWR

AEROBIC POWER

HIP MOB

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

Jun 6 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