30 December 2016-Friday (Aerobic Conditioning)

Foam Roll/TP/Correctives

Dynamic Warmup

Option 1:  Long Run or Swim  7 mile run < 50min or 2000m swim <50min


Option 2:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance


Option 3: 4 mile ruck < 60min


Option 4: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 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)


Optional :Odd object   Log Clean + Press 6x3 Red Band Row x125 total

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

29 Dec 2016-Thrusday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

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


T1a(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  70₁     76₁    79₁    79-82_{1    max rest 1:20sec btw sets}
                                                                 4ea    4ea     4ea    4ea
T1b
Front/Back Squat  49₁   55₁     61_{1   Warm Ups}       73-76 _{6    Every :80sec on working set}
                              8       6        5                  4
Active Straight Leg Raise 4x8ea


T2

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1/2 Kneeling 1 arm high band rows 4x8ea
Prone Shoulder Taps 4x:30sec


T3  3 Rounds

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

Prone Iso A's, W's, Y's x:15sec each

DB Curls & Press x10

28 Dec 2016-Wednesday (Odd object Circuit or Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
6x400m< 1:35 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   2-3 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds




Interval Circuit 2   2-3 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
1-3 Rounds of.....
7x500m row rest 1:1


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps
6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Prone Shoulder Taps  11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest


Strongman Circuit.....3-5 Rounds
1.5xLog Bar Clean and Press  2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle 
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

2 Jan 2017- Tuesday (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
Bench
warm up  48₁   55₁   working   61 ₁     67 ₁     73₁      76₁    79₁   67₁

                   10     8                     8          6       5          5      5         ME
Bent Over Barbell Rows 5x5
Band Front Wall Slides 3x10
T2
Standing Shoulder Press 3x5
Weighted Pull Up 3x5

T3  3-4 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

27 Dec 2016-Tuesday (Upper Body Power)

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   52 ₁         warm up  58₁    64₂      67_{2   All speeds above .65 on the tendo unit}
                          8       6                          5        5        5
Seated Band Dynamic Rows 5x8
Front Facing Band Wall slides 4x12

T2
DB or KB or Barbell Push Press 4x5   _{All speeds above .90 on the tendo unit}
Dynamic (fast up slow down) Pull Up 4x8
Door Pec and Shoulder Stretch 4x:20sec each

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 Rounds

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

26 Dec 2016-Monday (Lower Body Max 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
Power Clean: Warm Up 59₁ Working Sets 67 ₁   73 ₁     82 ₁    85 ₁     85-88 _{1 
                                           5                             4       3         2       2         2}

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

T1b
Squat or Deadlift Warm Up  48 ₁        59 ₁

                                              8           5
64 ₁      73₁        79 ₁          85 ₁        91 ₁      94 ₁
5          4            2-3         5          1-2      ME
Pigeon Stretch 4x:30 sec ea side

T2 

KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

T3
Rotational MB throws 3x4ea
Barbell Glute Bridge 6
Alligator Walks 3x15 yards each






Lower Body Foam Roll/Stretch

23 Dec 2016-Friday (12 Days of Fitness)

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


12x SKB Swings each side
11x DKB Rack Squats
10x DKB Push Press
9x SKB L.Cycle Cleans each side
8x SKB 1/2 Turkish Get Ups each side
7x DKB Walking Lunges (7 Steps each side)
6x SKB Rows each side
5x SKB Dead Cleans each side
4x SKB Snatches each side
3x DKB Clean+Squat+Press
2x 1 min Figure 8's (1 min total on each side)
1x DKB Farmers Walk x 60-90Yards


To everyone who follows the blog, comes in to PERRES, or reads this message.  The Staff here at PERRES would like to wish you and your families, friends, and loved ones a very happy holidays.  We appreciate all your hard work, not just is the gym but in your dedication and service to our country as well.   We will be wishing everyone safe travels, joy, love, and happiness while you are away.  Again thank you for everything you do, lets keep up the great work to ensure that 2017 is even better than 2016!!! 

Dec 22 2016-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 3x12ea

Warm up Bench: 46 ₁     55 ₁   
                                           8        8      

T1
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.

T2 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
Back Ext 4x10

T3
TRX I's and T's 3x8 ea
1/2 Kneeling 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

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

21 Dec 2016-Wednesday (Lower Body Power)

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

T1a Clean Pulls   67₁      73 ₁      79 ₁     82 ₁                              
                              4        4          4          4          _{Using tendo goal peak velocity is>1.99}                          
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

52₁     58_{1   warm up}    61₁   64₁   67₂   70_{1      Using tendo goal avg velocity is >.65-.70 Stay above 85% of your best rep on each set.} 

8        6                 6       5      4        4
Single Leg Bridge with Knee Hug 4x8ea


T1a&T1b 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.

T2

DB/KB Step Up with Knee Drive 4x5ea
Vert MB Toss  4x5

T3  2-3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
Prone Plank :40
Side Planks :30ea

20 Dec 2016-Tuesday (Anaerobic Conditioning, KB or Odd Object Curcuit)

Foam Roll& Correctives
Dynamic Warm Up
Odd Object, Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 

KB Option...XVI
A.8x60 yard shuttles (5,10,15 and back one the minute.          
B. DKB Rack Squat x 50,    KDB Press x50,  DBK Bellout Hammer Curl x50,  Push Ups x50,
DKB Dead Row (stop each row on ground) x50,   SKB Swings x50


Sprint Option  2-3 Rounds of......
 2x400m < :90 rest 2-3min, 4x200m < :45 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   2-3 Rounds of......
1) Treadmill Sprint x :30sec 2)Rest :60sec 3) Rower x :30sec (max distance)   4)Rest :60sec 5) Heavy Sled Push x :30sec (max distance) 6) Rest :60sec 7) Treadmill Sprint x :30sec 8)Rest :60sec 9) Rower x :30sec (max distance)   10)Rest :60sec 11) Heavy Sled Push x :30sec (max distance) 12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Force Treadmill Intervals 16-20x150m 3:1 rest ratio EX:  If it takes 1 min to complete the 150m rest 3 min


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
2x1000m row rest 1:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1,


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps
6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope   
10. Prone Shoulder Taps  11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest

19 Dec 2016-Monday (Total Body Strength)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea
T1a
Warmu Clean Pulls 59 ₁       Cleans   67 ₁     76 ₁    85 ₁    88 ₁    91 ₁     94 ₁
                                 5                         4          3         2       1          1       ME
T1b
Front/Back Squat

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

T2

DB Incline Bench 3x5
Weighted Chin Ups 3x8
MB Box Jumps 3x3

T3 

Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea

1 Arm band Rows 3x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

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

16 Dec 2016-Friday (Lower Body Max SE)

Foam Roll/TP/Correctives

Dynamic Warmup

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

PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea

T1a Complex: Initial Clean Pull/Clean Pull/Power Clean

61 ₁      70₁         76₁      79₂         79-82₁                  max rest between sets 2:00min
3ea       3ea       3ea      3ea        3ea

T1b Squat or Deadlift

Warm up: 58₁    70₁                                                                                                   76-82 ₇   

                  8       5       start working sets every :75sec    3
Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets


T2

DB or KB Step Ups 4x8ea

Single Leg Dynamic Band Leg Curl  4x8ea    max rest between rounds :60-:90 sec

1/2 Kneeling Chops 4x8ea    


T3

Lateral Lunge 3x8 ea

Prone back Ext 3x10                                max rest between rounds :60-:90 sec             
Pistol Squats (12 to 18in box) 3x8ea 

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec

15 Dec 2016-Thursday (Active Recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint  16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min
Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace


Foam Roll & Stretch


This is a moderate effort / recovery day.  This should allow you to recover from previous workouts.  Use this day to stay active but RECOVER!!!

14 Dec 2016-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Clean Pull Warm Up  56₁     Power Clean   61₁   67 ₁       70 ₁               
                                     5                                5       5        5              
T1b

Power Squat(front or back) 49 ₁   warm up       58₁       61₁     64₁    67_{2  All sets should stay above .70}
                                                                 8                            6         5      5        5
Keep speeds at or above 85% of your  best rep on ME Sets.  Get as many reps as your can staying above 85%.
T2
Barbell Push Press  3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x3

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 2-3 Rounds

SKB Offset Concentric Get Ups x5e

Incline MB Throws x8

TRX 1 Arm Rows x8ea

Straight Leg Bridge x8

AUX 2-3 Rounds

TRX Mtn Climbers x12ea

TRX Pendulums x12ea

TRX Pikes x10

TRX Alt Leg Curls x12

13 Dec 2016- Tuesday (KB Circuit/Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  1-3 Rounds of......
 2x800m< 3:20 Rest 3-4min, 4x400m<:90sec rest 2-3min, 2x200m< :45 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   3-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   3-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
1-3 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1


Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats    2.Iso SKB Goblet Squat    3.Push Ups   4.Superman Iso Hold    5.Split Squat Jumps
6.Side Plank-Right  7. Burpee   8.Pull Up Negatives    9.Mountian Climbers   
10.Prone Shoulder Taps  11.Side Plank-Left   12. 5/10/15 yd shuttle  13.Sit Ups 14.Versa Climber 15.Rest
KB Option:HELLBOUND
1.SKB Dead Clean  x:30sec each side/:30sec rest   2.  SKB Rack Squat x:30sec each side/:30sec rest
3.Fwd Lunge x:30sec each side/:30sec rest   4.SKB L.Cycle Clean Pull x:30sec each side/:30sec rest  
5.SKB L. Cycle Clean High Pull x:30sec each side/:30sec rest   6. Figure 8 to hold x:60/:30sec rest
7.Wave Squat  x:60/:30sec rest   8.Pry Squat x:60/:30sec rest    9.SKB 1 Arm Swings x:30sec each side/:30sec rest   10.SKB 1 Arm Press x:30sec each side/:30sec rest

12 Dec 2016-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
Bench
warm up  36₁   49₁    61 _{1   working}   70 ₁     76 ₁       79 ₁         82 ₁    85 ₁    85-88 ₁ 
                10      8      5                  5         4          4        3         3        3            

Bent Over Barbell Rows 5x5
T2
Standing Shoulder Press 4x4
Weighted Pull Up 4x4

T3  3 Rounds
Close Grip Bench x5
1 Arm DB Rows x5ea
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

9 Dec 2016-Friday (Strongman/Anaerobic Circuit Training)

Strongman Circuit 1.....3-5 Rounds
1.5xLog Bar Clean and Press  2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle 
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Strongman Circuit 2.....3-5 Rounds
1.5xStone Lap Row  2.5xStone Lap+Load  3.5xStone Lap+Load+Place 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30ydsxHeavy DKB Farmers Walk 7.30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10.30 yds x Heavy Sled Push
Rest 2:00-3:00min between rounds and repeat for desired number of roundsSandbag Circuit.....3-5 Rounds
Sandbag Circuit .....3-5 Rounds
1)5xGet ups Right  2)5xGet ups Left   3)30 Yard Sprint  4)5xClean+Squat   5)5xPush Press   6)30 Yard Sprint  7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left  10)30 Yard Sprint 
Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest
1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min

8 Dec 2016-Thursday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

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




T1a(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  61₁     67₁    67-70₁     70-73_{1           max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea           5ea  
T1b
Front/Back Squat  49₁   58_{1    Warm Ups}  64₁      70-73_{4    Every :90sec on working set}
                              8       6                  6         5
Supine Glute Bridge with Knee hug 4x8ea


T2 3 Rounds

DB Incline Bench 4x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 4x5ea


T3 3 Rounds

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

7 Dec 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
 2x800m< 3:20 Rest 3-4min, 2x400m<:90sec rest 2-3min, 2x200m< :45 rest 1.5-2min  2x100m< :25 rest 1.5-2min


Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   4-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   4-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
 3-4 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1,4x250m row rest 2.5:1


Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats    2.Iso SKB Goblet Squat    3.Push Ups   4.Superman Iso Hold    5.Split Squat Jumps
6.Side Plank-Right  7. Burpee   8.Pull Up Negatives    9.Mountian Climbers   
10.Prone Shoulder Taps  11.Side Plank-Left   12. 5/10/15 yd shuttle  13.Sit Ups 14.Versa Climber 15.Rest

6 Dec 2016-Tuesday (Upper Body Max Power)

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   48 ₁     warm up 58₁   60₁       67₁   70_{5   Reps above .55 avg velocity. On ME sets complete as many}
                          8       6                     6          5     4     ME  _{Reps as possible while staying above 85% of your best rep on each set}
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 5xME 
Dynamic (fast up slow down) Pull Up 5x4

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 Rounds

Band Rotation with press x8ea side

Band Face Pulls x8

DB or KB Power Shrugs x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec

5 Dec 2016- 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 Pull Warm Up 64 ₁ Power Cleans   70 ₁   76 ₁     79 _{1           
                                     5                            4       4         4}          

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

T1b
Front/Back Squat 
 49 ₁        58 ₁    Warm Up      64 ₁      70₁        73 ₁          76 ₁ 

 8           6                               5          5            5             5

T2 

KB/DB RFE Slingle leg squat 3x5ea
Glute Ham Raises 3x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec

2 Dec 2016- Friday (Aerobic Conditioning)

Option 1:  Long Run or Swim  8-10 mile run < 8min/mile or 3000+m swim

Option 2:  Long Row  or bike 10,000m+ row for time  or 60min bike for distance

Option 3: 5-7mile ruck  < 1:15min -1:45

Option 4: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 5: Cardio Round Robin (bike x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2  Rest in in between implements and at the completion of each round

Optional :Odd object  1)5x Log Clean + Press  2)5x Stone Row 3)5x Stone Lap Row 4)3xStone Load 5)3x Stone Load + Place  6)5x Pull Up Negatives 7)Sandbag Plank Pulls x10yds each side
Complete circuit as fast as you can, rest at the end of each round

1 Dec 2016-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 3x12ea

T1 Warm up Bench: 49 ₁     58 ₁   
                                                  8        8      

Bench Press-    70 _1***       76-79 _{6 ***                   ***  Denotes Start sets every :80 sec}    

                           6               4
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 4 Rounds
Standing DB or KB Shoulder Press 4x6
Supine Rows 4x8 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
Back Ext 4x10

T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
3 x 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 12
   3. Staggered x 8ea

AUX 2-3 Rounds
1 Arm KB Farmers Walk 3x:30sec each arm
Grip Roller 3x:30sec
DB Curls 3x:30sec

30 Nov 2016-Wednesday (Lower Body Power)

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

T1a Clean Pulls   61₁        67 ₁      73 ₁               
                             5           5           5                                   
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

49₁     58_{1  warm up}  61₁  64₁     67_{2 Target speed >.75, Stay above 85% of your best rep on each set, the set is over if you drop below 85%}

6        5                 5      5      5
Single Leg Bridge with Knee Hug 4x8ea


T1a&T1b 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.

T2

DB/KB Step Up with Knee Drive 3x5ea
Vert MB Toss  3x5

T3  3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
Prone Plank Pulls :30ea

29 Nov 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
3x400m<:90sec rest 2-3min, 3x200m< :45 rest 1.5-2min


Rope Option  3-5 Rounds of......
Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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 Circuit   3-5 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Interval Circuit 2   3-5 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds


Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
 2-3 Rounds of.....
4x500m row rest 2:1, 4x250m row rest 2.5:1