Dec 24 2021-Fri SKILL ACQUISITION ACCEL DECEL

MOBILITY

Seated Shin Box Rotations 2x10ea
Seated Shin Box Extensions 2x10ea

MECHANICS
Seated Arm Action 4-6 x :10sec
Wall Accelerators Single Switches 4 x :10 sec
Wall Accelerators Double Switches 4 x :10 sec
Wall Accelerators Triple Switches 4 x :10 sec
Wall Accelerators Continuous 4 x :10 sec

STARTS
Two Point Staggered 2 x5 yards
Lateral Open 2 x5 yards
Lateral Crossover 2 x5 yards
Backwards 2 x5 yards
1/2 Kneeling 2 x5 yards
Prone Shooter 2 x5 yards
Seated 2 x5 yards
Two Point Even 2 x5 yards

ACCEL/DECEL
Go-Hold-Go ×4-6 reps
Go-Buzz-Go ×4-6 reps
Reaction Drill x4-6 reps

Dec 23 2021-Thu TB STR END

PWR

(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  64₁     67₁    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea
Or Multiple Response Broad Jumps x7 + Sprint x 5 Sets 
   
PRI
Deadlift  49₁   55_{1    Warm Ups}  61₁      67 _{4    Every :80sec on working set}
                              8       6                  6      5
Active Straight Leg Raise 4x8ea


SEC

DB Incline Bench 3x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 3x5ea

AUX

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

TRX Core Series 3x1round

TRX Core Series

TRX Rockers x10ea

TRX Pikes x10

Dec 22 2021-Wed ESD ANAEROBIC CAP

Work = x :30sec

Rest =  x :90sec

3-4 ROUNDS OF...
1.Versa Climber or Jacobs Ladder x :30sec(max distance)
2.Air Bike or Row x :30sec(max distance)
3.Treadmill or Sandbag Shuttle x :30sec(max distance)

4. Band Squat + Press Iso Hold  x :30sec
5.Versa Climber or Jacobs Ladder x :30sec(max distance)
6.Air Bike or Row x :30sec(max distance)
7.Treadmill or Sandbag Shuttle x :30sec(max distance)
8.Band Squat + Press Iso Hold  x :30sec
9.Rest

Dec 21 2021-Tues UB MUS END

PWR

Sledgehammer 1/2 Halo Tire Strikes 4x8ea
Band Retraction 4x12

PRI (circuit style from PRI thru FINISHER) 3-4 Rounds Total
Bench [10] x10
Band Seated Rows x12

SEC
Seated SKB Single Arm Press x8ea
Pull Up Negatives x8 (3-5 sec on the way down)

AUX/ROT

SKB Push Up Plank Pull Overs x8ea side

Band Face Pulls x12

Hand Release Push Ups x:30sec


FINISHER

Battle Rope or Ski Erg x:30sec

OPTIONAL 2-3 Rounds

DB 3 way Raises

Dec 20 2021-Mon LB MAX STR

PWR

Power Clean: Warm Up 59₁ Working Sets 67 ₁   73 ₁     82 ₁    85 ₁     85-88 _{1 
                                           5                      4       3         2       2         2}

Or Multiple Response Broad Jumps 6x3
Kneeling wrist mobility 4x:20-30Sec

PRI
Deadlift 
Warm Up  48 ₁     59 ₁   Working     64 ₁      73₁        79 ₁          85 ₁        91 ₁      94 ₁

                  8         5                           5          4            2-3         5          1-2      ME

Lateral Single Straight Leg Hip Rockers 4x8ea

SEC 

KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

AUX
Rotational MB throws 3x4ea
Barbell Glute Bridge 3x6

Dec 17 2021-Fri 12 EXERCISES OF CHRISTMAS CHALLENGE WORKOUT

 Odd Object, Sandbag Circuit.....2-5 Rounds

12x Sandbag Cleans
11x Sandbag Squats
10yards each x Prone Sandbag Plank Pulls
9x Sandbag Get Ups Left
8x Sandbag Get Ups Right
7x Sandbag Shouldering Each side (14 total)
6x 15yard Sandbag Shuttle (90yds total)
5x Sandbag Clean+Squat+Press
4x Sandbag Get Ups Right
3x Sandbag Get Ups Left
2x 30yards Sandbag Bearhug Carry (60 yards total)
1x Sandbag Keg Toss 30 Yards


KB Option........2-5 Rounds
SKB=Single Kettle Bell
DKB=Double Kettle Bell

Dec 16 2021-Thu UB STR END

PWR

Depth Drop Push Up 4x8 (onto plates, go for height)
KB Bells up single arm bench protraction 4x10ea

PRI
Bench Press-   *** 61 ₁       67-70 _{4-5         ***  Denotes Start sets every :90 sec}    
                                                  6          5

DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 

AUX/ROT
TRX I's and T's 3x8 ea
1/2 Kneeling Chops & Lifts 3x8 ea
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


AUX
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec