Oct 25 2022-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

Oct 24 2022-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

Oct 21 2022-Fri 12 ODD OBJECT CHALLENGE WORKOUT

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

Oct 20 2022-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

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

Oct 19 2022-Wed LB MUS END

PWR (Combo)

Warm Up Clean Pulls   55₁      Inital Pull+Clean Pull+Hang Clean 61 ₁    64 ₁    67-70

                                                   5                                                                       4ea      4ea       4ea
Or Light Fast Sled Push 7x30 yards (every :90sec)
MB Kneeling Overhead Squat 3x4ea

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total
Squat Var
Warm up x10,8      Working x10

Single Leg Bridge with Knee Hug 4x8ea

SEC

DB/KB Step Up with Knee Drive x8ea
Iso Superman x:30sec

AUX/ROT
Sandbag Clean+Squat x6
Slide Leg Curls x8
Prone Plank w Limb Raise :40-:60

Oct 18 2022-TUES ESD MAX AEROBIC CAP

AEROBIC CAPACITY

3-5 Rounds of......

Pick any cardio implement, or rotate between a variety.
6:00 sec work
6:00 sec rest

3-5 Reps each set

One your last rep complete a full mile and record your time.

Oct 17 2022-Mon TB MAX + STR

PWR

Warm up Clean Pulls 59 ₁       Cleans   67 ₁     76 ₁    85 ₁    88 ₁    91 ₁     94 

                                                  5                                 4             3            2             1            1          ME

Or 20 Yard Sprints x10

Wall Ankle Mobility 4x:30 sec ea

PRI
Deadlift

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC

DB Incline Bench 3x5
Weighted Chin Ups 3x8

AUX/ROT 

Barbell Glute Bridge 3x5
KB Tursish Get Up 3x3ea
Fwd/Back Sandbag Bearcrawl 3x10yds ea