30 Nov 2015-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12

T1
Power Bench  warm up 30₁   40 ₁   56 ₁              working   67 ₁     70 ₁     73₃      76-79₁                                           10        8       8                                 6         5         5           5 

Bent Over Rows 5x8

 

T2 

Standing ShoulderPress 3x5
Weighted Pull Up 3x5

 

T3  2-3 Rounds

Close Grip Bench x5

DKB Rows x8

Kneeling 1 Arm DB/KB Press x5ea

High 1 Arm Band Rows x8

AUX 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec

25 Nov 2015-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives  
Dynamic Warm Up


Sprint Option  8-10x400m under 1:35 rest 2-2:30min

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  10-12 max effort sprints of ::40-60sec Rest :90-1:20sec 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
8x500m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)                 :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)       8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 
 

  

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

24 Nov 2015-Tuesday (Upper Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea

T1
Power Bench   40 ₁   58 ₁  warm up  61 ₁     67 ₁     70₃      73-76₁
                                    8        6                     5          5         5           4
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 4x5
Weighted Pull Up 4x5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

Hang Clean High Pull or Upright Rows x5

Band Rotation with press x8ea side

Band Face Pulls 3x8

DB or KB Shrugs 3x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec
 

23 Nov 2015-Monday (Lower Body Strength)

Foam Roll/TP/Correctives    

Dynamic Warmup 

Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a 
Cleans+ Front Squat  or  Snatch Balance   or   Clean High Pull + Front Squat 4x4                               

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat

Warm Up  48 ₁      50 ₁

                   8           6 

 58 ₁      67 ₁      76 ₁        82 ₃          85 ₁         88-91 ₁

     6           5         4              2-3        2-3         ME

T2 

KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5 

T3  

Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each

 

20 Nov 2015-Fri (Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup
 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  4 mile run < 35min or 2000m swim <45min

 Option 3:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance
 
Option 4: 3 mile ruck < 40min

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

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

19 Nov 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup
 

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

PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea

 

Warm up Bench: 46 ₁     55 ₁    64 ₁ 

                              8        8       8  

T1

Bench Press-   ***  70-73 _{4                    ***  Denotes Start sets every 90 sec}   

                                   5          

DB or KB Single Arm Row 4x8 each arm.  Complete these with your warm up sets and your 1st working set.

T2

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

Back Ext 3x10

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

1/2 Kneeling Lifts 3x8 ea

Push up Series(Complete 1 per set)

    1. Clapping x10

    2. Feet Elevated x 25

    3. Staggered x10ea

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

ASRAP on each set

18 Nov 2015-Wednesday (Lower Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12

T1 

Clean Pulls   67 ₁      73 ₁      79 ₁        85          
                       5          5             5            4       
Broad Jumps 4x3

T2
Power Squat or Deadlift  54 _{1 warm up}   59 ₁  warm up     61 ₁     67 ₁     73_3-4                                                                                8                       6                             5          4          4  

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

T3 is a circuit rest only at the end of each full round

17 Nov 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  16x200m under :45 rest 1.5-2min

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  18 max effort sprints of :20-:40sec 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
12x250m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)                 :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)       8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 
 

  

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

16 Nov 2015-Mon (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x10 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a  

Cleans   64 ₁      70 ₁      76 ₁        79          
                 4          4             4             4       
 Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat  64 ₁       70 ₁      76 ₁     79- 82 ₁              

                               8             6           5          4        

T2

DB Incline Bench 8,6,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x4

T3  

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

 

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

Push Ups 3x max
 

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

13 Nov 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  5 mile run < 40min or 2500m swim <45min

 Option 3:  Long Row  or bike 10,000m row for time Moderate pace or 45min bike for distance
 
Option 4: 4 mile ruck < 50min

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

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

12 Nov 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 3x8 

T1a  

Cleans   64 ₁      70 ₁      76 ₁        79          82 ₁  
                 3          3             3             3        2-3 
 Pigeon or brettzle stretch 4x :20-:30sec each side

T1b 
Front/Back Squat  64 ₁       76 ₁      79 ₁      82 ₁        85 ₁        

                               6             6           5          4           3

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

10 Nov 2015-Tuesday

Foam Roll/TP/Correctives    

Dynamic Warmup 

 

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: 47 ₁     58 ₁   

                            10        8     

T1

Bench Press- 67      73     76     79      82     
                     5         5       4       4        4

DKB or DB Rows  4x6ea

T2

Barbell Shoulder Press 4x5

Weighted Pull Ups 4x5

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

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

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

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

T1b 
Deadlift or Front Squat  58      67      73     76     79      82     
                                          6       5         5       4       4        4        
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

6 Nov 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  5 mile run < 40min or 2500m swim <45min

 Option 3:  Long Row  or bike 10,000m row for time Moderate pace or 45min bike for distance
 
Option 4: 4 mile ruck < 50min

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

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

5 Nov 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 3x8 

T1a  

Cleans   64 ₁      70 ₁      76 ₁        82          85 ₁  
                 3          3             3             3        2-3 
 Pigeon or brettzle stretch 4x :20-:30sec each side

T1b 
Front/Back Squat  64 ₁       76 ₁      79 ₁      82 ₁        85 ₁        

                               8             6           5          4           3

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

4 Nov 2015-Wednesday

Run Option    1x800m under 3:40 rest 4-6min,  2x400m under 1:45 rest 2-3min , 4x200m 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  18 max effort sprints of :20-:40sec 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
1x1000m row rest 1:1, 2x500m row rest 1.5:1, 4x250m row rest 2:1, 6x1000m row rest 3:1

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

3 Nov 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: 47 ₁     58 ₁   

                            10        8     

T1

Bench Press- 70 ₁      73 ₁   76 ₁    79 ₁                      

                          6           5         5       4                 

DKB or DB Rows  4x6ea

T2

Barbell Shoulder Press 4x5

Weighted Pull Ups 4x5

T3 

KB Concentric Get Ups 3x8ea

Band Rotation and Press 3x8ea

Band Face Pulls 3x8

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

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