31 Oct 2015-Friday

Option 1:Odd object 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:  Long Run or Swim  6 mile run < 50min or 3000m swim <40min
 
Option 3:  Long Row  or bike
12000m row for time Moderate pace or 45min bike for distance

Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill) 

Option 5: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.Vert MB Toss
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. MB Slam w Burpee
5. Reverse Crunch  
6. MB Chest Pass throw from the Ground 

29 Oct 2015-Thursday

Dynamic Warmup 

Speed Ladder x20reps

PAP: Light KB Swings 3x10, Lateral Push Up Walks 3x10 yds, Plate L Raise With Ext Rot 3x10, Pistol Squats 3x8ea

T1a  

Cleans         67 ₁      73 ₁      79 ₁        82           85 ₃          88 ₁         91-94 ₁    

                      4           3         2           2          1- 2           1-2             ME
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  67 ₁      73 ₁      76 ₁        79-82 ₃        

     6           5         5             4

T2
Incline Bench 4x6
Chin Ups 4x8
Box Jumps 4x4

T3  

Barbell RDL's 3x5
1 Arm DB Bench  3x5ea
Bent Over Rows 3x6

 

AUX

DB Flys 3x10

DB Rev Flys 3x10

Dips 3x max
 

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

28 Oct 2015- Wednesday

Run Option     4x400m under 1:45 rest 2-3min , 6x200m under :45 rest 1.5-2min, 8x100m under :20 rest 1min  
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
Interval Sprint  16 max effort sprints of :60sec Rest :60-:90sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
16-250m row  Sprint pace, work to rest ratio 2:1  EX:  If it takes :60sec min to complete the 250m rest :120sec
 

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-

5-7 Rounds of....

A.   KB Dead Swing x :30sec 

                    rest :30sec

B. Double KB Clean  :30 sec

                         rest :30sec

C. Double KB Squat x:30sec

                         rest :30sec

D. Double KB Push Press x:30sec

                         rest :30sec

E. Prone Plank x :30sec

                         rest :30sec

F. Shuttle run :30 sec

                         rest :60sec

27 Oct 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

6x60 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   30 ₁     50 ₁   

                              10        8     

T1

Bench Press- 58 ₁      67 ₁     76 ₁      82 ₁       85₁       88-91 ₁                      

                          5         4           3           3         1-3              ME

DKB or DB Rows  5x5ea

T2

Barbell Shoulder Press 5x4

Weighted Pull Ups 5x4

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

DB 3 way raises (front, side, bent over) 3x10ea

AUX
Push Ups 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30secs

26 Oct 2015-Monday

Foam Roll/TP/Correctives    

Dynamic Warmup

Optional Conditioning: 10x30 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)

T1a
Clean + Front Squat   OR Snatch Balance OR Snatch high pulls+ Front Squat 3x5
Multiple Response Broad Jumps 3x3 

T1b 
Deadlift or Front Squat  67   73    76 
                                     5      5       5
Supported Single Leg Lowering 3x8 ea side

T2  
Barbell Fwd Lunge 3x5 ea 
Glute Ham Raises 3x5

T3
MB Squat to Rotational Throw 2x5ea
Barbell Glute Bridge 2x8
Alligator Walk 2x15 yards

AUX
Prone Plank Pulls 3x8ea
Supine Hamstring walks 3x8ea

23 Oct 2015-Friday

Option 1:Odd object 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.Vert MB Toss
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. MB Slam w Burpee
5. Reverse Crunch  
6. MB Chest Pass throw from the Ground
   
Option 3:  Long Run or Swim  5 mile run < 40min or 2500m swim <40min

Option 4:  Long Row  or bike
10000m row for time Moderate pace or
45min bike for distance
 
 Option 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Finishing Ladder (optional):
3x Stone load
5x Clean and press with 100lb sandbag + 30yd Sandbag Sprint
15 yd   Sled push
50 lb over the shoulder mb toss x 15 yds
15 yd sled pull

22 Oct 2015-Thursday

Foam Roll/TP/Correctives    

Dynamic Warmup 

Speed Ladder x20reps

 

PAP: Light KB Swings 3x10, Lateral Push Up Walks 3x10 yds, Plate L Raise With Ext Rot 3x10, Pistol Squats 3x8ea 

T1a 
Cleans         67 ₁      73 ₁      79 ₁        82-85 _1-2      
                        4           3         2           2                               
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  58 ₁      67 ₁      76 ₁        82 ₃          85 ₁         88-91 ₁

     6           5         4              2-3        2-3         ME

T2
Incline Bench 4x6
Chin Ups 4x8
Box Jumps 4x4

T3  

Barbell RDL's 4x5
1 Arm DB Bench  4x5ea
Bent Over Rows 4x6

 

AUX

DB Flys 3x10

DB Rev Flys 3x10

Dips 3x max
 

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

21 Oct 2015-Wednesday

Run Option     4x400m under 1:45 rest 2-3min , 6x200m under :45 rest 1.5-2min, 4x100m under :20 rest 1min  

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1

Interval Sprint  12-16 max effort sprints of :60sec Rest :60-:90sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12-250m row  Sprint pace, work to rest ratio 2:1  EX:  If it takes :60sec min to complete the 250m rest :120sec
 

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-

5-7 Rounds of....

A.   KB Dead Swing x :30sec 

                    rest :30sec

B. Double KB Clean  :30 sec

                         rest :30sec

C. Double KB Squat x:30sec

                         rest :30sec

D. Double KB Push Press x:30sec

                         rest :30sec

E. Prone Plank x :30sec

                         rest :30sec

F. Shuttle run :30 sec

                         rest :60sec

20 Oct 2015-Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

12x60 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     60 ₁   

                            10        8     

T1

Bench Press- 64 ₁      70 ₁      74 ₁                      

                          8         6           5                

DKB or DB Rows  4x6ea

T2

Barbell Shoulder Press 3x6

Weighted Pull Ups 3x5

T3 

KB Concentric Get Ups 2x8ea

Band Rotation and Press 2x8ea

Band Face Pulls 2x8

DB 3 way raises (front, side, bent over) 2x12ea

AUX
Push Ups 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30secs

19 Oct 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) 

T1a
Clean + Front Squat 5x3  OR Snatch Balance 5x4 OR Snatch high pulls+ Front Squat 4x4
Multiple Response Broad Jumps 4x3 

T1b 
Deadlift or Front Squat  58   70    73      _{76   79    82        85-88} 

                                          6       5       4     4    3      3        3     
Supported Single Leg Lowering 4x8 ea side 

T2  
Barbell Fwd Lunge 4x5 ea 
Glute Ham Raises 4x5

T3
MB Squat to Rotational Throw 3x5ea
Barbell Glute Bridge 3x8
Alligator Walk 3x15 yards

AUX
Prone Plank Pulls 3x8ea
Supine Hamstring walks 3x8ea
 

16 Oct 2015- Friday

Option 1:Odd object
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.Vert MB Toss
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. MB Slam w Burpee
5. Reverse Crunch  
6. MB Chest Pass throw from the Ground
   
Option 3:  Long Run or Swim 
4 mile run < 32min
or
2000m swim <30min

Option 4:  Long Row  or bike
5000m row for time
Moderate pace
or
30 min bike for distance

 
Option 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Finishing Ladder (optional): Prowler Push Pyramid for time Start with the prowler empty, do one 30 yard (15 and back) sled push.  After add a 25 lb or 10 kilo plate to the sled then repeat.  Keep adding plates (25lbs or 10 kilo) until you have five on each side, then work your way back down until you finish with the empty sled.  This should total 9 rounds ( 0 plates, 1, 2, 3, 4,5,4, 3, 2, 1, 0 )

15 Oct 2015- Thursday

Foam Roll/TP/Correctives    

Dynamic Warmup 

Speed Ladder x20reps

 

PAP: Light KB Swings 3x10, Lateral Push Up Walks 3x10 yds, Plate L Raise With Ext Rot 3x10, Pistol Squats 3x8ea 

T1a 
Cleans         64 ₁      69 ₁      76 ₁        79 ₁         82 ₁
                        4           4         3            3             3                     
  Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat
  58 ₁      70 ₁      76 ₁        79-82 ₃          
    8           8         6                5
Band Punch Outs 4x:30 sec ea side......... One side at a time after the first two sets
  

T2
Incline Bench 4x6
Chin Ups 4x8
Box Jumps 4x4



T3
Barbell RDL's 3x5
1 Arm DB Bench  3x5ea
Keiser 1 Arm Rows 3x6ea
Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

14 Oct 2015- Wednesday

Run Option     6x200m under :45 rest 1.5-2min, 8x100m under :20 rest 1min   or...........
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each
1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1

Interval Sprint 
12-16 max effort sprints of :20sec-:30sec
Rest :60-:90sec between each rep

 
Row Option  

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12-16x100m row  Sprint pace, work to rest ratio 3:1  EX:  If it takes :30sec min to complete the 100m rest :90sec
 

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

13 Oct 2015-Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

10x60 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     60 ₁   

                            10        8     

T1

Bench Press- 70 ₁      76 ₁      79-82 ₃                      

                          8         6             5                

DKB or DB Rows  4x6ea

T2

Barbell Shoulder Press 4x6

Weighted Pull Ups 4x6

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

DB 3 way raises (front, side, bent over) 3x10ea

AUX
Push Ups 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30secs

9 Oct 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.Vert MB Toss
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. MB Slam w Burpee
5. Reverse Crunch  
6. MB Chest Pass 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: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Finishing Ladder (optional): Prowler Push Pyramid for time Start with the prowler empty, do one 30 yard (15 and back) sled push.  After add a 25 lb or 10 kilo plate to the sled then repeat.  Keep adding plates (25lbs or 10 kilo) until you have five on each side, then work your way back down until you finish with the empty sled.  This should total 9 rounds ( 0 plates, 1, 2, 3, 4,5,4, 3, 2, 1, 0 )

Option 5:  30-40 Min Cardio your choice 

8 Oct 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
  55 ₁      67-70 ₁       ***76-79 _{4-5       ***90 sec between sets}    
    8           6                      5
  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
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

7 Oct 2015- Wednesday

Run Option     3x400m under 1:45 rest 2-3min , 4x200m under :45 rest 1.5-2min, 5x100m under :20 rest 1min   or........... 16x Interval Sprint (choose shuttles 5/10/15, bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec
 
Ruck Option
3 miles under 40 min

Long Option 

4x1 mile repeats, a mile every 10 min

 
Row Option  

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
4x500m row  Sprint pace, work to rest ratio 2:1  EX:  If it takes 2 min to complete the 500m rest 4 min
 

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