Apr 1 2022-Fri KB Challenge

CHALLENGE 

KB Option:Hellbound 5-7 Rounds 

1.DKB Front Squat to Press x:60sec,Rest :60Sec 

2.Shuttle(15yds and back) x:60sec,Rest :60Sec 

3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec 

4.Lateral Shuffle x :60sec,Rest :60Sec 

5.DKB Swing :60sec,

Rest :60Sec Rest 2min between rounds then repeat for desired number of rounds, most weight with perfect form wins!!!

Mar 31 2022-Thu TB STR END

PWR(combo)
One Power Clean, One Hang Clean then repeat. Or Sandbag Shoulder clean (5ea)+ Sandbag Carry Sprint (30yds) x 4sets

Hang Clean + Power Clean  64₁     67₁    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea
Kneeling wrist Mobility 4x:20-30sec

PRI
Front/Back Squat  49₁   55_{1    Warm Ups}  61₁      67 _{4    Every :80sec on working set}
                              8       6                  6      5
Active Straight Leg Raise 4x8ea

SEC
1/2 Kneeling Landmine Press 3x3x8ea      _{max rest :60-75sec between rounds}

TRX Supine Rows 3x10

AUX

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

Iso Superman Holds 3x:30sec
Single Arm Farmers Walk (heavy) 3x40 yds each

Core

TRX Mountain Climbers x10ea

TRX Pikes x10

TRX Plank Pendulums  x10ea

Mar 30 2022-Wed ESD ANAEROBIC CAP

ANAEROBIC CAPACITY

Work = x :30sec

Rest =  x :90sec

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.Push Up Shoulder Taps
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

Mar 29 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

Mar 28 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

Mar 25 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

Mar 24 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