Dec 1 2022-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

Nov 30 2022-Wed ANAEROBIC CAP

ANAEROBIC CAPACITY

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

Nov 29 2022-Tues UB MUS END

PWR

Bent Over Plate Retraction 4x12

Tire Sledgehammer Strikes 4x8ea

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

Nov 28 2022-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

Nov 25 2022-Fri LB STR END

PWR

Combo: Clean Pull + Power Clean or Heavy Sled Push 8 x :30sec

67 ₁      70₂       73₁     76₁              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

PRI 
Squat or Deadlift

Warm up: 58₁          67₁         67₁      Working        76-79₆   start working sets every :80sec 

                 4-8      4-8       2-5                               4
Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC

Weighted (Vest, DB, KB)  Step Ups 4x5ea

Band Goodmornings 4x8 max rest between rounds :60-:90 sec

    

AUX/ROT

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec

Nov 24 2022-Thu SKILL ACQUISITION AGILITY or RUCK RUN

FOOTWORK

Agility Ladder
Fwd 1 foot, Fwd 2 feet, Fwd double chop, Fwd In and out, Lateral 2 feet high knees, Lateral jab step lead foot, Lateral jab step trail foot, Lateral in and Out, Lateral scissor, Lateral hops in and out, Fwd hops 2 feet, Fwd hops 1 foot rt, Fwd hops 1 foot lt, Fwd hopscotch, Fwd weave, Fwd weave 2 feet out x 2 reps each

AGILITY DRILLS work to rest 5:1
1/2 Figure 8 x2 each way
Full Figure 8's x2 each way
Pro Agility x2 each way
X Drill x2 each way

Diamond Drill x2 each way

OR RUCK 

150 min Ruck march

Nov 23 2022-Wed TB 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 shuttles (5,10,15) x6 reps on the minute    

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total

Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Kneeling Straight Leg Lateral Hip Rockers x8ea
                                                                 
SEC
DB or KB Push Press x8
Single Arm Seated Band Pulldowns x 12ea

AUX/ROT

Sandbag Get Ups x5ea

TRX Bridge and Leg Curls x8
Lateral Iso Band Punch x :30 sec ea

SKB Bells Up Farmers Walk x40yds ea

FINISHER

Cardio Sprint x:30sec