29 Feb 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
Cleans   71 ₁     75 ₁    79 ₁      
                  5         5      5       
T1b
Front/Back Squat

58₁   67 ₁     73 ₁    76-79₁      
 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

Push Ups 3x max

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

26 Feb 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

   61 ₁   64 ₁         67 ₂    max rest between sets 2:00 min          
   4ea     4ea       4ea     

T1b Squat or Deadlift  

Warm up: 58 ₁     70 ₁                                  73-76_4-5    

                4-8        4-8                        5              start working sets every :80sec
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 3x5ea

Band Goodmornings 3x8

1/2 Kneeling Chops 3x8ea


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

25 Feb 2016-Thursday (Aerobic conditoning)

Option 1:Long Run or Swim  3-5x1 mile repeats every 10 min or 2000m swim <45min

Option 2:  Long Row  or bike 7,500m row for time Moderate pace or 45+min bike for distance

Option 3: 3-5x1 mile repeats < 12min per mile rest 1:2

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

24 Feb 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   70 ₁   73 ₁      76 ₁   79 ₁   82₁              
                        3         3        3       3        3
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       67₁         70 ₅  
                                                                 8        6                           5        ME(3)   
T2
Barbell Push Press  5xME(4)
Dynamic Band Pulldowns 5x8
Box Jumps 5x2

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

23 Feb 2016-Tuesday (Anaerobic Conditioning)

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 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


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 

22 Feb 2016-Mon (Upper Body Strentgth)

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     working   56 ₁     67 ₁     73₁      76₁    79₁   67₁ 

                   8                       8        6        5         5        5     ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 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

19 Feb 2016-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup

Option 1:Long Run or Swim  5 mile run < 40min  or 1500m swim <40min

Option 2:  Long Row  or bike  7,500m row for time Moderate pace or 40+min bike for distance

Option 3: 3 mile ruck < 45min

Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill) 10-20min on 2-4 implements


Finishing Challenge
2-5 Rounds
1)5xSandbag Get ups Right  2)5xSandbag Get ups Left   3)30 Sandbag Yard Sprint  4)5x MB Burpee+Slam   5)5x MB Push Press   6)30 Yard Sprint  7)MB Side Rt Toss x 30yards 8)MB Side Lt Toss x 30yards 9)5x Stone Loads  10)60 Yard Sprint Shuttle
Rest After finishing each round, Record the time of your fastest round

18 Feb 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+ Hang Clean + Power Clean  61 ₁     67 ₁    70_{1        max rest 1:20sec btwn sets}
                                                             5ea      5ea     5ea
T1b
Front/Back Squat  52₁   58_{1        Warm Ups}    61₁     67 _{4    Every :90sec on working set}
                                6       5                      5         5
Active Straight Leg Raise 4x8ea


T2

DB Incline Bench 3x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 3x5ea


T3 

Barbell Glute Bridge 3x5
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

17 Feb 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 3x100m < :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  22-26 max effort sprints of :20-:40sec Rest :60-:90sec between each rep


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.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1


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


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 

16 Feb 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  52 ₁        61 ₄       67 ₁       67 ₁       67 ₁      71 ₁
                                   8       6                    6           5             4          4          4          3
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 5,5,4,4
Dynamic (fast up slow down) Pull Up 4x8

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

15 Feb 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
Power Cleans   67 ₁   73 ₁     76 ₁         80_{1
               4      4         4          4}

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

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
67 ₁      73 ₁        76 ₁          79 ₁         82 ₁          82-85 ₁
5         4              4            3           3             3

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

12 Feb 2106-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup

Option 1:Long Run or Swim  6 mile run < 50min  or 2000m swim <45min

Option 2:  Long Row  or bike 10,000m row for time Moderate pace or 45+min bike for distance

Option 3: 4 mile ruck < 60min

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


Finishing Challenge
2-5 Rounds
1)5xSandbag Get ups Right  2)5xSandbag Get ups Left   3)30 Sandbag Yard Sprint  4)5x MB Burpee+Slam   5)5x MB Push Press   6)30 Yard Sprint  7)MB Side Rt Toss x 30yards 8)MB Side Lt Toss x 30yards 9)5x Stone Loads  10)60 Yard Sprint Shuttle
Rest After finishing each round, Record the time of your fastest round

11 Feb 2016-Thursday (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    67 ₁
                                           8        8       8

T1
Bench Press-   ***  82 _{7                    ***  Denotes Start sets every :75 sec}    

                                 3
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 4x8
Supine Rows 4x10 (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 per set)    _{Max rest between Rounds :60-: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

10 Feb 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


T1 Clean Pulls   61₁         67 ₁      73 ₁                   
                        5         5             4                      
Broad Jumps 4x3


T2  Power Squat or Deadlift 

58_{1 warm up}     60₁   64 ₁      67 ₁     70 ₁

8                    5       5        5      5
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

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

9 Feb 2016-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  3-5 Rounds of......
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  22-26 max effort sprints of :15-:30sec Rest :60-:90sec between each rep


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
3-5 Rounds of.....
3x250m row rest 2.5:1, 6x100m 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


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 

8 Feb 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
Cleans   77 ₁     85 ₁    87 ₁      92 ₁        95 ₁
                  3         2       1-2       1         ME
T1b
Front/Back Squat

58₁   71 ₁     75 ₁    80₁      83 ₁    86 ₁
 8         5       4       3         3        3
Pigeon or brettzle stretch 4x :20-:30sec each side


T2

DB Incline Bench 4x5
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

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

5 Feb 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

   58-61 ₁   67 ₁         70 ₁      73 ₁    76₁    max rest between sets 1:20 sec          
   3ea        3ea         3ea     3ea     3ea

T1b Squat or Deadlift  

Warm up: 58 ₁     70 ₁                                  76 ₁    79 ₆

                4-8        4-8                        5           4     start working sets every :80sec
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

4 Feb 2016-Thursday (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: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 


Option 3:Long Run or Swim  3-5x1 mile repeats every 10 min or 2000m swim <45min

Option 4:  Long Row  or bike 7,500m row for time Moderate pace or 45+min bike for distance


Option 5: 4 mile ruck < 60min

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

3 Feb 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   64 ₁   67 ₁      70 ₁   73 ₁                
                        4          4         4        4     
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       58₁     61₁    67 ₁     70-73 ₂
                                                                 8        6                           5         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

2 Feb 2016-Tuesday (Anaerobic Conditioning)

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

1 Feb 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   61 ₁     73 ₁     81₁      88₁    91₁   94₁ 

                   8        8                    6       2-5      1-4      1-2    1     ME
Bent Over Rows 5x5
T2
Standing ShoulderPress 5x4
Weighted Pull Up 5x5

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