29 Jan 2016-Friday (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  3-5 mile run <40min or 2000m swim <45min

Option 3:  Long Row  or bike 7,500m row for time Moderate pace or 45+min bike for distance
 
Option 4: 1 mile ruck repeats x3

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)

28 Jan 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, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Power Clean + Hang Clean  67 ₁     73 ₁    76₁      79-82_{1  max rest :90sec btwn sets}
                                                             4ea      4ea     4ea   4ea      
T1b
Front/Back Squat  52₁   64₁    70_{1       Warm Ups}    75 _{6    Every :90sec on working sets
                                         6       5       5                       4}    
Active Straight Leg Raise 4x8ea

T2

DB Incline Bench 5x5       _{max rest :60-75sec between sets}

1 arm DB Rows 5x5ea

T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

27 Jan 2016-Wednesday (Anaerobic Conditoning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
2x400m under 1:35 rest 2-3min, 3x200m under :45 rest 1.5-2min, 3x100m under :20 rest :60sec
 
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  18-22 max effort sprints of :20-:40sec Rest :60-:120sec 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
2-5 Rounds of.....
1x500m row rest 2:1, 3x250m row rest 2.5:1, 5x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Box Jumps      3. 1/4+1/2 + Full Push Ups    4. Low Box Shuffle 
5. Bicycle Crunches  6. Lateral Shuffle   7. Elevated Split Squat Jumps    8.Jumprope   
9. Pull Up Negatives   10. Sit Ups  11. 5/10/15 yd shuttle  12.Rest
 

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

26 Jan 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  55 ₁        67 ₄ 
                                   8       6                    6           5          
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 3x5
Dynamic (fast up slow down) Pull Up 3x8

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

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

25 Jan 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   70 ₁   79 ₁     85 ₁         88_{1
               4      3         2          2}

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          94-97 ₁
6           5         4              2-3        1-2        1-2          ME

T2 

KB/DB RFE Slingle leg squat 4x5ea
Glute Ham Raises 4x5

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

 

23 Jan 2016-Friday (Upper Body Strength End)

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    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 3 Rounds
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between sets 90 sec} 
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)    _{Max rest between sets 90 sec}
   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

AMRAP on each set

21 Jan 2016-Thursday (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


T1
Clean Pulls   67₁         73 ₁      79 ₁        82 ₁           
                        4         4             4            4             
Broad Jumps 4x3

T2
Power Squat or Deadlift 
58_{1 warm up}     60₁   67 ₁      72 ₃

8                    6       5        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

20 Jan 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m under 3:15 rest 3-5min 3x400m under 1:35 rest 2-3min, 5x200m 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  18-22 max effort sprints of :20-:40sec Rest :60-:120sec 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
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 4x250m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.BW Squats   2.Mtn Climbers  3.1/4+1/2 + Full Push Ups  4.Sit Ups  5.Superman Iso Hold
6. Walking Lunges   7. MB Burpee Slams  8. Pull Up Negatives   9. Reverse Crunch  
10. Sprint (bike or Rower or Treadmill...ect)  11.Rest

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

19 Jan 2016-Tuesday (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
Clean Pull  58 ₁     Cleans   64 ₁      70 ₁      76 ₁        79           
                     4                       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

15 Jan 2016-Friday (Lower Body 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

   67 ₁   70 ₁         73 ₁      76 ₁    76-79 ₁    rest between sets :80 sec          
   3ea    3ea         3ea     3ea        3ea

T1b Squat or Deadlift  

Warm up: 58 ₁     70 ₁                                  76 ₁    82-85 ₇

                4-8        4-8                        5            3     start working sets every :75sec
Band Punch and Hold 4x: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 4x5ea

Band Goodmornings 4x8

1/2 Kneeling Chops 4x8ea

T3 

Lateral Bounds 3x8 ea

Prone back Ext 3x10 
STAB Leg Curls 3x8

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

14 Jan 2016-Thursday (Aerobic Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup

Option 1:  Long Run or Swim  3-4 mile run <35min or 1500m swim <35min


Option 2:  Long Row  or bike 5000m row for time Moderate pace or 30+min bike for distance
 
Option 3: 3 mile ruck < 45min

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)

13 Jan 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
Power Clean   61 ₁   67 ₁      70 ₁                   
                        5          5         5             
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       61₁     64₂    67 ₁
                                                                 8        6                           5         5      5
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 RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

 

12 Jan 2016-Tuesday (anaerobic conditoning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x400m under 1:35 rest 2-3min, 3x200m under :45 rest 1.5-2min, 5x100m under :20 rest :60sec
 
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  18-22 max effort sprints of :20-:40sec Rest :60-:120sec 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
2-5 Rounds of.....
1x500m row rest 2:1, 2x250m row rest 3.5:1, 5x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

11 Jan 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  40 ₁   56 ₁   working   58 ₁     67 ₁     73₁      76₁    79-82₁    
                   10        8                    8         6      5       5           5
Bent Over Rows 5x5

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

7 Jan 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)

Clean Pull+ Power Clean + Hang Clean  70 ₁     76 ₁    79₁      82₁     85_{1  max rest :90sec btwn sets}
                                                             3ea      3ea     3ea   3ea    3ea   
T1b
Front/Back Squat  52₁   64₁    70_{1       Warm Ups}    82-85 _{7    Every :75sec on working sets
                                         6       5       5                       3}    
Active Straight Leg Raise 4x8ea

T2

DB Incline Bench 5x5       _{max rest :60-75sec between sets}

1 arm DB Rows 5x5ea

T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

6 Jan 2016-Wednesday (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 :30sec 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


Foam Roll & Stretch


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

5 Jan 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  55 ₁        67 ₄ 
                                   8       6                    6           5          
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 3x5
Dynamic (fast up slow down) Pull Up 3x8

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

4 Jan 2016-Monday (Lower Body Strength)

Foam roll/Correctives
Dynamic Warmup
Optional 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 67 ₁         76 ₁      82 ₁        85 ₁       88 ₁        

                 4           3         3             3            2         

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

T1b

Deadlift or Back Squat

Warm Up  48 ₁      50 ₁

                10           8 

 61 ₁        70 ₁      76 ₁        79 ₃       85 ₁       88 ₁

     6           5         4             4             3          3

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