Foam Roll/TP/Correctives
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 6x3 Reps on the minute, 76-85%
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 6x5
Hanging Knee Raise 3x15
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
ea arm
Optional Core Circuit
Lower Body Stretch/Foam Roll
Thursday, July 30, 2015
Wednesday, July 29, 2015
29 July 2015- Wednesday Workout
Dynamic Warmup + Hip Mobility Drills
Pick a run option and/or choose a circuit of your choice
Row Option
Run Option
8x200 m sprint under :40 sec, rest 1:00
OR
7x300yd sprint under :60 sec, Rest 1:00
Long Run Option
Long Run Option
5 mile Run
Row Option
5000m Row
Ruck Option
Ruck Option
2x1 mile Repeats under 13 min/mile
Body Weight Option 30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Pinnacle
Body Weight Option 30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Pinnacle
A.
SKB Dead Swing x 5 L/R
SKB L Cycle Swing x 5 L/R
B. SKB Dead Clean x5 R/L
SKB L Cycle Clean x 5 L/R
C. Dead Clean and Press x 5 L/R
L. Cycle Clean and Press x 5 L/R
D. (Perform all Left then all Right)
High Pull x 5
Half Snatch x 5 (bring down to shoulder)
Full Snatch x 5
E. Dead Clean + Rack Squat x 5 L/R
L. Cycle Clean + Squat x 5 L/R
SKB Swing + Squat x 5
F. Windmill x 5 L/R
Figure 8 to Hold x 10
SKB Sumo DL x 10 ea Arm
Tuesday, July 28, 2015
28 July 2015- Tuesday Workout
Foam Roll/TP/Correctives
Dynamic Warmup
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- 70 1 79 2 85 3 88-91 2
5 5 2 2
Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
1/2 Get Up 3x3 ea side
Push Up with Leg off Ground 3x6 ea side
Pulling Circuit x 2 Rounds (Heavy)
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- 70 1 79 2 85 3 88-91 2
5 5 2 2
Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
Push Up with Leg off Ground 3x6 ea side
Pulling Circuit x 2 Rounds (Heavy)
Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Monday, July 27, 2015
27 July 2015- Monday Workout
Foam Roll/TP/Correctives
Dynamic Warmup + 30yd Prowler Pushes x 14
Full Clean from Hang or Floor 611 67 1 79 3 85 3
Hurdle Jumps or Resisted Jumps 3x5
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Lateral Low Band Walks x 15yds ea direction(if no Band, perform Side Plank Leg Lifts x 8 ea side)
Optional Core Circuit
Lower Body Stretch/Foam Roll
Dynamic Warmup + 30yd Prowler Pushes x 14
Warm up: Hang Clean + Front Squat Combo 2x3 reps
Full Clean from Hang or Floor 611 67 1 79 3 85 3
5 5 2 1
Deadlift 6x3 on the minute 76-85%
Lower Body Circuit x 3 (Weight vest)
Lat Stretch 3x2 sec ea side ea set
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Lateral Low Band Walks x 15yds ea direction(if no Band, perform Side Plank Leg Lifts x 8 ea side)
Optional Core Circuit
Lower Body Stretch/Foam Roll
Friday, July 24, 2015
24 July 2015- Friday Workout
Foam Roll/TP/Correctives
Option 1: Weighted Circuit- 10x :20 sec on/:20 sec off ea exercise; Rest 2 min between exercises
Walking Lunge
L-Crunch
BB/DB Row
Reverse Crunch
BB RDL
Tuck Jump
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds Squat Pushups Straight Leg Toe TouchPull Up or Inverted Row Rear Foot Elevated Split Squat Super Pike Tuck Jumps
Option 3:
Sandbag Circuit:
10-1 Ladder Back Squat Clean and Press Box Jump (no bag) Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) Sandbag Keg toss
Option 4:
Pick Your Own- BW/KB/DB Challenge Option
Option 1: Weighted Circuit- 10x :20 sec on/:20 sec off ea exercise; Rest 2 min between exercises
Walking Lunge
L-Crunch
BB/DB Row
Reverse Crunch
BB RDL
Tuck Jump
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds Squat Pushups Straight Leg Toe TouchPull Up or Inverted Row Rear Foot Elevated Split Squat Super Pike Tuck Jumps
Option 3:
Sandbag Circuit:
10-1 Ladder Back Squat Clean and Press Box Jump (no bag) Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) Sandbag Keg toss
Option 4:
Pick Your Own- BW/KB/DB Challenge Option
Thursday, July 23, 2015
23 July 2015- Thursday Workout
Foam Roll/TP/Correctives
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 8x3 Reps on the minute, 70-79%
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 6x5
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
Optional Core Circuit
Lower Body Stretch/Foam Roll
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 8x3 Reps on the minute, 70-79%
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 6x5
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
Optional Core Circuit
Lower Body Stretch/Foam Roll
Wednesday, July 22, 2015
22 July 2015- Wednesday Workout
Dynamic Warmup + Hip Mobility Drills
Pick a run option and/or choose a circuit of your choice
Run Option
6x200 m sprint under :40 sec, rest 1:00
OR
6x300yd sprint under :60 sec, Rest 1:00
Long Run Option 2x2mi Repeat, Rest 5 min between
Row Option 3x12 min Rows, Rest 3 min Between; Avg SPM=26
Ruck Option 2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck
Body Weight Option 30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L
Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets
Long Run Option 2x2mi Repeat, Rest 5 min between
Row Option 3x12 min Rows, Rest 3 min Between; Avg SPM=26
Ruck Option 2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck
Body Weight Option 30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L
Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets
Tuesday, July 21, 2015
21 July 2015- Tuesday
Foam Roll/TP/Correctives
Dynamic Warmup
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- 55 1 64 1 76 1 85 3
10 5 5 2
Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
1/2 Get Up 3x3 ea side
Push Up with Leg off Ground 3x6 ea side
Pulling Circuit x 2 Rounds (Heavy)
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- 55 1 64 1 76 1 85 3
10 5 5 2
Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
Push Up with Leg off Ground 3x6 ea side
Pulling Circuit x 2 Rounds (Heavy)
Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Monday, July 20, 2015
20 July 2015- Monday
Foam Roll/TP/Correctives
Dynamic Warmup + 30yd Prowler Pushes x 14
Full Clean from Hang or Floor 551 64 1 76 3 82 2
Hurdle Jumps or Resisted Jumps 3x5
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12
Optional Core Circuit
Lower Body Stretch/Foam Roll
Dynamic Warmup + 30yd Prowler Pushes x 14
Warm up: Hang Clean + Front Squat Combo 2x3 reps
Full Clean from Hang or Floor 551 64 1 76 3 82 2
5 5 2 2
Deadlift 8x3 on the minute 70-79%
Lower Body Circuit x 3 (Weight vest)
Lat Stretch 3x2 sec ea side ea set
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12
Optional Core Circuit
Lower Body Stretch/Foam Roll
Friday, July 17, 2015
17 July 2015- Friday Workout
Foam Roll/TP/Correctives
Option 1:
Warm Up: 3 Rounds
10 Goblet Squats
10 Box Jumps at 24"
10 Push ups
10 Sit Ups
:20 sec Spiderman Lunge Hold Ea Leg
:20 sec Bar Hang
Weighted Vest(double the reps if no weight vest)- Repeat 4-6x with little to no rest in between sets
Lunge Hold- :30 sec ea side
Pushups x 6
Squats x10
Pullups x 4
Run 200m
Side Plank x :30 sec ea side
Option 2:
Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds
Squat
Pushups
Straight Leg Toe TouchPull Up or Inverted Row
Rear Foot Elevated Split Squat
Super Pike
Tuck Jumps
Option 3:
Sandbag Circuit:
10-1 Ladder
Back Squat
Clean and Press
Box Jump (no bag)
Lateral Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left)
Sandbag Keg toss
Option 4:
Pick Your Own- BW/KB/DB Challenge Option
Option 1:
Warm Up: 3 Rounds
10 Goblet Squats
10 Box Jumps at 24"
10 Push ups
10 Sit Ups
:20 sec Spiderman Lunge Hold Ea Leg
:20 sec Bar Hang
Weighted Vest(double the reps if no weight vest)- Repeat 4-6x with little to no rest in between sets
Lunge Hold- :30 sec ea side
Pushups x 6
Squats x10
Pullups x 4
Run 200m
Side Plank x :30 sec ea side
Option 2:
Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds
Squat
Pushups
Straight Leg Toe TouchPull Up or Inverted Row
Rear Foot Elevated Split Squat
Super Pike
Tuck Jumps
Option 3:
Sandbag Circuit:
10-1 Ladder
Back Squat
Clean and Press
Box Jump (no bag)
Lateral Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left)
Sandbag Keg toss
Option 4:
Pick Your Own- BW/KB/DB Challenge Option
Thursday, July 16, 2015
16 July 2015 Thursday Workout
Foam Roll/TP/Correctives
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 8x3 Reps on the minute, 61-67% (Fast)
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 5x5
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
Optional Core Circuit
Lower Body Stretch/Foam Roll
Dynamic Warmup + Agility Ladder or Dot Drill
Med Ball Slam x 6
Long Jump or Single Leg bound x 5 x 3 Rounds
Front/Back Squat 8x3 Reps on the minute, 61-67% (Fast)
Upper Back or Lat Stretch x3x2sec ea side ea set
Heavy Barbell Row 5x5
KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds
Optional Core Circuit
Lower Body Stretch/Foam Roll
Wednesday, July 15, 2015
15 July 2015- Wednesday Workout
Dynamic Warmup + Hip Mobility Drills
Pick a run option and/or choose a circuit of your choice
Run Option
10x200 m sprint under :40 sec, rest 1:30
OR
6x300yd sprint under :60 sec, Rest 1:30
Long Run Option
2x1 mile Repeats, rest up to 5 min (Try to not be more than :30 sec apart between reps)
2x800 meter Repeat under 3:30, rest up to 5 min
Row Option
15x 250m Row, Rest :45 Sec between ea set
Ruck Option
2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck
Body Weight Option
30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L
Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets
10x200 m sprint under :40 sec, rest 1:30
OR
6x300yd sprint under :60 sec, Rest 1:30
Long Run Option
2x1 mile Repeats, rest up to 5 min (Try to not be more than :30 sec apart between reps)
2x800 meter Repeat under 3:30, rest up to 5 min
Row Option
15x 250m Row, Rest :45 Sec between ea set
Ruck Option
2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck
Body Weight Option
30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint
KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L
Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets
Tuesday, July 14, 2015
14 July 2015- Tuesday Workout
Foam Roll/TP/Correctives
Dynamic Warmup
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- Warm up as needed
8x3 reps on the minute 70-76%Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
1/2 Get Up 3x3 ea side
Staggered Hand Pushup 3x6 ea
Pulling Circuit x 2 Rounds (Heavy)
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
Bench Press- Warm up as needed
8x3 reps on the minute 70-76%Band Press Out 4x5 ea side or Red Band Rows 4x25
Plyo Push Up 3x8
Staggered Hand Pushup 3x6 ea
Pulling Circuit x 2 Rounds (Heavy)
Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
Upper Body Stretch/Foam Roll
Monday, July 13, 2015
13 July 2015
13 July 2015- Monday
Foam Roll/TP/CorrectiveDynamic Warmup + 30yd Prowler Pushes x 14
Full Clean from Hang or Floor 3x2, 3x1 76-97%
Hurdle Jumps or Resisted Jumps 3x5
Deadlift 8x3 on the minute 61-67% (fast)
Lower Body Circuit x 3 (Weight vest optional)
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12
Optional Core Circuit
Lower Body Stretch/Foam Roll
Foam Roll/TP/CorrectiveDynamic Warmup + 30yd Prowler Pushes x 14
Warm up: Hang Clean + Front Squat Combo 2x3 reps
Full Clean from Hang or Floor 3x2, 3x1 76-97%
Deadlift 8x3 on the minute 61-67% (fast)
Lat Stretch 3x2 sec ea side ea set
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12
Optional Core Circuit
Lower Body Stretch/Foam Roll
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