30 Sept 2015- Wednesday

Run Option     4x800m under 3:30 rest 4-6min   or...........
16x Interval Sprint (choose shuttles 5/10/15, bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec

Ruck Option
3Miles under 36min

Long Option 

4miles under 32 min

 
Row Option  

30 min  moderate even pace, go for distance
 

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                    rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

29 Sept 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

8x60 yd Shuttle (5, 10, 15 ) Goal Time <::20sec rest :40

PAP(Pre Activity Prep)Plate IR/ER at side and at 90/90, Wall Slides, Elbow Pushups 3x12 ea

 

Warm up Bench: 50 ₁     67 ₁   

                              8        6     

T1

Bench Press- 73 _{3       79 1   ***  82 4-5             ***  Denotes Start sets every 90 sec}   

                        6            5          ₄  

DB or KB Single Arm Row 5x5 each arm

T2

SKB Goblet Squat 3x10

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Chops 3x8 ea

Push up Series(Complete 1 per set)

    1. Feet Elevated x 25

    2. 1 Arm Elevated on Med ball x10ea

    3. MB Walk Overs x10 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set

28 Sept 2015-Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

    
Conditioning: 8x30 yd Prowler Pushes on the Minute


PAP: Mini Band Walks x 15 yds ea (Fwd/Bwd in squat, Fwd/Bwd Straight leg, Lateral in squat, Lateral straight legs)  

Warm Up  Clean Pull  50 ₂
                                       5 


T1a
 Cleans    63₁   76 ₃                  
                   5      5                             
 Repeat Box Jumps 4x4
 
T1b 
Deadlift or Front Squat   63₁   76 ₃                  
                                           5      5    
Supported Single Leg Lowering 4x8 ea side

T2 
DB/KB Lunge 3x8 ea 
Double KB RDL 3x8   
Weighted Pull Up 3x5   
Single Leg Glute Bridge 3x8 ea

AUX
Dynamic Slideboard Bridge & Curl 3x8
Supoermans 3x12
Shoulder Taps 3x8ea








  Lower Body Stretch/Foam Roll

25 Sept 2015-Friday

Option 1: Odd Object Strength
 
Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3
  

 Option 2: MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Clean-Squat-Press 
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. Roll Outs 
5. Reverse Crunch  
6. Underhand Throw from the Ground
   
Option 3:  KB Pyramid (9 rounds total) 1- 2sets  
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds  
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds  
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec

 
Option 4:  30-40 Min Cardio your choice

24 Sept 2015-Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
PAP  KB Swings 3x10
Frog Stretch 3x:20 sec
Inch Worm Pushups 3x8
Leg Swings 3x12 ea

T1 Clean + Front Squat 5x3  OR Snatch Balance 5x4 OR Snatch high pulls+ Front Squat 5x3 Box Jumps 4x5 

T2
Front/Back Squat
  73 ₁      79-82 ₁       ***82-85 _{4-5       ***90 sec between sets}    
    6           5                      4
  Band Punch Outs 4x:30 sec ea side......... One side at a time after the first two sets
  
 
T3
Incline Bench 4x8
Dynamic Lat Pull Down (use band) 4x8
SKB Split Squats 4x8 each
Kneeling Med Ball Toss 4x5



AUX
Band Goodmnings 3x8
DB Flys 3x10
DB Rev Flys 3x10

 

Core ts
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

23 Sept 2015-Wednesday

Run Option    
1x800m under 3:30 rest 4-6min
2x400m under 1:40/Rest 2-3 min, 
2x200m under :45/Rest 1:30-2 min, 
4x100m under :20/Rest 1 min
 OR
16x Cardio Interval Sprint (choose bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec

Ruck Option
3Miles under 36min

Long Option 

5x1 mi repeats Starting a rep every 10 min

 
Row Option  

5x:90 sec moderate to hard pace; rest 3 min between
5x:60 sec sprint  pace; rest 2-3 min between
 

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                    rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

22 Sept 2014- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

6x200 yd Sprint Goal Time <::40sec rest 1:20

PAP(Pre Activity Prep)Plate IR/ER at side and at 90/90, Wall Slides, Elbow Pushups 3x12 ea

 

Warm up Bench: 33 ₁     48 ₁   

                              10        8       

 T1

Bench Press- 67 _{3      
                          8-10}          

DB or KB Single Arm Row 3x8 each arm

T2

SKB Goblet Squat 3x10

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Chops 3x8 ea

Push up Series(Complete 1 per set)

    1. Feet Elevated x 25

    2. 1 Arm Elevated on Med ball x10ea

    3. MB Walk Overs x10 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set
 
 

21 Sept 2015-Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

   
Optional Conditioning: 8x30 yd Prowler Pushes on the Minute

PAP: Mini Band Walks x 15 yds ea (Fwd/Bwd in squat, Fwd/Bwd Straight leg, Lateral in squat, Lateral straight legs)  

Warm Up  Clean Pull  53 ₃
                                       5 ch

T1a
 Cleans    82 ₁   85 ₄ *                  
                   4      3                              
 Repeat Box Jumps 4x4

* denotes cluster set.  You will rest :20-:30 sec between reps on  each set.  Ex. Do one rep rest :20, do the 2nd, rest :20, do the 3rd to finish the set of 3



T1b 
Deadlift or Front Squat   84 _{7       :90 sec between ea}
                                            3    
Supported Single Leg Lowering 4x8 ea side


T2 
DB/KB Lunge 3x8 ea 
Double KB RDL 3x8   
Weighted Pull Up 3x5  Single Leg Glute Bridge 3x8 ea
 

  Lower Body Stretch/Foam Roll

18 Sept 2015- Friday

Option 1: Odd Object Strength
 
Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3
  

 Option 2: MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Clean-Squat-Press 
2.MB Slams  
3.Kneeling Medball toss with Bear Crawl 
4. Roll Outs 
5. Reverse Crunch  
6. Underhand Throw from the Ground
   
Option 3:  KB Pyramid (9 rounds total) 1- 2sets  
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds  
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds  
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec

 
Option 4:  30-40 Min Cardio your choice

17 Sept 2015- Thursday

Foam Roll/TP/Correctives   
Dynamic Warmup + Agility Ladder or Dot Drill
 
PAP  KB Swings 3x10
Frog Stretch 3x:20 sec
Inch Worm Pushups 3x8
Leg Swings 3x12 ea

T1 Clean + Front Squat 3x4  OR Snatch Balance 3x4 OR Snatch 3x4
Box Jumps 3x5 

T2
Front/Back Squat
  60 ₁      67 ₂             
    8          8
  Band Punch Outs 4x:30 sec ea side
  
 

T3 
Incline Bench 3x8
Dynamic Lat Pull Down (use band) 3x8
Band Good Mornings 3x8
Kneeling Med Ball Toss 3x5
 

Core Circuit
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

16 Sept 2015- Wednesday Workout

Run Option  

4x400m under 1:40/Rest 2-3 min, 
2x200m under :45/Rest 1:30-2 min, 
2x100m under :20/Rest 1 min
 OR
18x 60 yd shuttle under :16 sec/ Rest :40 sec


Ruck Option
4 Miles under 45min

Long Option 

 2x2 mi repeats, rest 4 min

 
Row Option  

4x7 min repeats; rest 2-3 min between

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                         rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

15 September 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

5x200 yd Sprint Goal Time <::40sec rest 1:20

PAP(Pre Activity Prep)Plate IR/ER at side and at 90/90, Wall Slides, Elbow Pushups 3x12 ea

 

Warm up Bench: 33 ₁     48 ₁    60 ₁

                              10        8        8
T1

Bench Press- 76 ₁     79 _{4    
                          6           5}

DB or KB Single Arm Row 4x8 each arm

T2

SKB Goblet Squat 4x10

Standing DB or KB Shoulder Press 4x8

Supine Rows 4x10 (Bar, TX or Rope)

 

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Chops 3x8 ea

Push up Series(Complete 1 per set)

1. Feet Elevated x 25

2. 1 Arm Elevated on Med ball x10ea

3. MB Walk Overs x10 
 
Upper Body Stretch/Foam Roll

14 September 2015- Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

 
PAP: Mini Band Walks x 15 yds ea (Fwd/Bwd in squat, Fwd/Bwd Straight leg, Lateral in squat, Lateral straight legs)  

Warm Up  Clean Pull  52 ₃
                                       5
T1a
  Cleans    79 ₄
                   4                               
  Repeat Box Jumps 4x4

T1b 

Deadlift or Front Squat    79 _{6       :60 sec rest between}
                                            4   
Supported Single Leg Lowering 4x8 ea side

T2 
DB/KB Lunge 3x8 ea 
Double KB RDL 3x8   
Weighted Pull Up 3x5 
Single Leg Glute Bridge 3x8 ea
 
Optional Conditioning: 8x30 yd Prowler Pushes on the Minute


  Lower Body Stretch/Foam Roll

11 Sept 2015- Friday

Option 1: Odd Object Strength
 
Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

 Option 2: MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Clean-Squat-Press 2.MB Slams 3.Lateral Toss -Right 4. MB Overhead Lunge 5. Reverse Crunch 6. Lateral Toss-Left
   
Option 3:  KB Pyramid (9 rounds total) 1- 2sets  
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1 DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1 DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1 DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec

 
Option 4:  30-40 Min Cardio your choice

10 Sept 2015- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
PAP  Shoulder Wall Slides, 1 arm KB Shrugs, Quadruped Single Straight Leg Hip Ext, Quadruped Single Straight Leg Lateral Abduction, Lyinig Hip Circles In & Out 3x12 each


T1   Clean + Front Squat 5 x 3  OR Snatch Balance 5x3 OR Snatch 5x2   Box Jumps 4 x 5                      
 

T2
  Front/Back Squat 
  55 ₁         67 ₁        76 ₁          79-82 ₃                             Frog Stretch 3x5sec hold ea set
   8             6             5                 5                        
 

T3  
DB Renegade Row 4x8 total  
Barbell Snatch Grip RDL 4x5  
DB Incline Bench Press 4x5   
Weighted Pull Up 4x5
 

Core Circuit
  Optional Upper Body (Bi/Tri/Shoulder)
  Lower Body Stretch/Foam Roll

9 Sept 2015- Wednesday

Run Option  

2x400m under 1:40/Rest 2-3 min, 4x200m under :45/Rest 1:30-2 min, 6x100m under :20/Rest 1 min
 OR
18x 60 yd shuttle under :16 sec/ Rest :40 sec



Ruck Option
3 Miles under 45min
 

Long Option 

 4mi under 32 min 

 
Row Option  

1x 1500M at a easy pace   Rest 3min

1x 1000M at a moderate pace   Rest 3min
1x 750M at a moderate pace   Rest 3min
1x 500M at a fast pace   Rest 3min

1x 250M at a fast pace

 

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                         rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

8 Sept 2015- Tuesday

Foam Roll/TP/Correctives    Dynamic Warmup
Row 200 m  x 3-5; Rest 1 min OR Heavy Prowler Pushes 10x15 yds 
 
PAP  
Shoulder Internal and External Rotation(DB, Plate, or cable.....light weight) Side-lying Adduction and Abduction, Side-Lying Internal Hip Rotation 3x12 each
 

Clean Pull  from Dead Hang or Floor      55₃
                                                                    5
  T1  
Full Clean from Hang or Floor      61₁    79 ₁      76 ₁        82 ₄  

                                                             5       4          3      3     

Repeat Box Jumps 3x3 ea set- Jump up to a low box and then jump again for max height.

T2

Deadlift or Front Squat    55 ₁     64₁      69 ₁      73 ₄    

                                            5         5          4          5

        

Weighted Pull Ups 4x5

 

 

T3

 

Bench Press                     55 ₁     64₁      69 ₁      73 ₄    

                                              5         5          4          5

          

1 Arm KB or DB Rows  4x6each

 

 

AUX

Single Leg Glute Bridge 3x8ea

DB or KB 3 way raises (Front, Side, Bent Over) 3x10ea

Piriformis or glute stretch  3x 20-30sec each side

4 Sept 2015- Friday

Option 1: Odd Object Strength
 
Strongman  
Log Clean + Press 6x3
Red Band Row x125 total


Stone Progression
Row 3x8
Lap 3x5
Lap Row 3x3
Load 3x3
Shoulder 3x3

 Option 2: MB Circuit Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Clean-Squat-Press
2.MB Slams
3.Lateral Toss -Right
4. MB Overhead Lunge
5. Reverse Crunch
6. Lateral Toss-Left

 

Option 3:  KB Pyramid (9 rounds total)
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec



Option 4:  30-40 Min Cardio your choice

3 Sept 2015- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
PAP 
Quadruped Single Straight Leg Hip Ext, Quadruped Single Straight Leg Lateral Abduction, Lyinig Hip Circles In & Out 3x12 each

T1  
Clean + Front Squat 5 x 3  OR Snatch Balance 5x3 OR Snatch 5x2  
Box Jumps 4 x 5                      
 
T2
  Front/Back Squat 
  55 ₁         67 ₁        76 ₁          82-85 ₃                             Frog Stretch 3x5sec hold ea set
   8             6             5                 4                        
 
T3
DB Renegade Row 4x8 total
Barbell Snatch Grip RDL 4x5
DB Incline Bench Press 4x5 
Weighted Pull Up 4x5
 

Core Circuit
  Optional Upper Body (Bi/Tri/Shoulder)
  Lower Body Stretch/Foam Roll

2 Sept 2015- Wednesday

Run Option  

6x400m under 1:30/Rest 2-3 min
OR
16x 60 yd shuttle under :16 sec/ Rest :40 sec

Long Run Option 

3 mi under 25 min

 
Row Option  

1x 16min at a very light pace   Rest 3min

1x 16min at a moderatet pace

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-The Dean's List

  4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                         rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

1 Sept 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

5x200 yd Sprint Goal Time <::40sec rest 1:20
 

PAP(Pre Activity Prep)Plate Shoulder Prehab (YTI) x12 reps ea 2-5lb plates

T1

Bench Press- 55 ₁     64 ₁     70 _{4          64 1    
                          5            5            7         AMRAP}

DB or KB Single Arm Row 4x8 each arm

 

 T2

Double  KB Rack Squat 3x8 

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
Barbell/DB Front Shoulder Raise 3x8

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x20

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll