2 Jan 2018-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes

Track Work

1600's x3-4 Goal Time < 6:00 Rest Time 5:00

 
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

Indoor Option

Work Time 6:00 Rest Time 5:00 x4 Reps2 Jan 2018-3RD MRB Workout Tuesday

2 Jan 2018 -Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
6x200m< :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   3-4 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push/Pull 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/pull 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   3-4 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
8x250m row rest 2.5:1


KB Option.KB Killer
A.6x60 yard (either 15yards down, 15 yards back x2 or 5 down, 5 back, 10 down, 10 back, 15 down, 15 back x1) Shuttles start reps every minute
B. :60sec Rest after each set         
1.SKB L. Cycle Clean x :30sec L/R x3 Sets      2.SKB Dead Cleanx :30sec L/R x3 Sets      3.SKB L.Cycle Clean+Squat x :30sec L/R x3 Sets     4.SKB Press x:30sec L/R x3 Sets     5.SKB Figure 8 to Hold :30sec L/R x3 Sets
C.Push Ups x 20 + Pull Ups x10 x3Sets
D.Heavy Ropes :30sec on/:30sec off x 5 Movements
F.Planks-High, Low,Right, Left, Super x:30sec each position x 3 sets

1 Jan 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB L.Cycle Swings x5ea
1b.Single Response Broad Jumps x 3 (stick the landing)
5 Sets

2a.Trapbar Deadlift x3-5 reps
2b.Bench Press or DB Incline Press x5
2c.Single Leg Squat x5
2d.Neutral Grip Pull Ups x5
5 Sets

3a.Scoops x25
3b.Bicycle Crunches x25
3c.6 inches to 90deg x25
2 Sets

STRETCH

1 Jan 2018-Monday (Upper Body Max 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  48 ₁   55        _working  64 ₁      73 ₁        79 ₁          85 ₁         88 ₁        91 ₁          94 ₁  
                  8       6                6         5              2-4         1-3     1-3         1-2          ME            

DKB Rows 5x5

T2
Standing Shoulder Press 5x4
Weighted Pull Up 5x3

T3  3-4 Rounds

1 Arm SKB Farmers Walk x30yds ea
SKB Unsupported Rows x8
Tall 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

29 Dec 2017-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.Double KB Rack Squats x15
1b.TRX Row x15
1c.TRX Single Leg King Deadlift x10-15ea
1d.Dips x10-15
4 Sets

2a.75 yard shuttle x 8 (:15 sec rest between reps)
1 Sets

3a.Ab Wheel x5
3b.Pike Combo x10
3 Sets

STRETCH

29 Dec 2017-Friday (KB Circuit or Aerobic Conditioning)

KB Option:Hellbound 7 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Option 1:Long Run or Swim  7 mile repeats 1:1 or 500m swim repeats 1:1

Option 2:Long Row  or bike 7 1,000m row repeats 1:1 for time  or 70 min bike for distance


Option 3: 7 x 800M ruck repeats 1:1 Goal Time <7min  


Option 4:MB Circuit  Perform each Exercise with an interval of :30/:30 for 7sets of 7 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 7 sets of 7 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 

28 Dec 2017-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Agility Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1
Diamond drill x3 each way

Track Work
Go- Stop-Go x4
Go- Buzz- Go x4

Jog + Rotate (Slide Kick)+ Hammer(Sprint) x 4 reps (20 yards each)

110's  1 sets x 8 Reps
Goal Time :15sec  Rest Time :45sec

28 Dec 2017-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  64₁     67₁    70_{1       max rest 1:20sec btw sets}
                                                                 5ea    5ea     5ea   
T1b
Front/Back Squat  49₁   55_{1    Warm Ups}  61₁      67 _{4    Every :80sec on working set}
                              8       6                  6      5
Active Straight Leg Raise 4x8ea


T2 3 Rounds

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

1 arm DB Rows 3x5ea
Prone Shoulder Taps 3-4x: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

TRX Mountain Climbers x10ea

TRX Pikes x10

TRX Plank Pendulums  x10ea

27 Dec 2017-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Turkish Get-Ups x5ea
1b.5-10-5 Shuttle
5 Sets

2a.KB rack Reverse Lunge x8ea
2b.DB Row x8ea
2c.Single leg KB (1 KB) RDL's x8ea
2d.1/2 Kneeling KB Shoulder Press x8ea
4 Sets

3a.Scoops x25
3b.Bicycle Crunches x25
3c.6 Inches to 90 deg x25
3 Sets

STRETCH

27 Dec 2017-Wednesday (KB Circuit or Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

KB Option Double Trouble
A.DKB Rack Squat 5reps x 5Sets     B.DKB Dead Clean 5reps x 5Sets     C.DKB L.Cycle Clean+ Press 5reps x 5Sets     D.DKB Single Leg RDL's 5reps x 5Sets     E.DKB See Saw(alt) Press 5reps x 5Sets     F.  DKB Sumo Deadlift 5reps x 5Sets     G.DKB Dead Clean + Squat + Press 5reps x 5Sets
Rest :30-:60sec between sets and between exercises


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

26 Dec 2017-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work

1200's x4
Goal Time < 4:30  Rest Time 4:30

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

26 Dec 2108-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       67₅   70_{1   Reps above .55 avg velocity. On ME sets complete as many}
                          8       6                     6          5     ME    5  _{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

25 Dec 2017-3RD MRB Workout Monday

Foam Roll & Correctives

Performance Prep

 

1a.Single Arm KB Dead Snatch x5ea

1b.Box Jumps x3

5 Sets

 

2a.Double KB Rack Walking Lunge x5ea

2b.Rope or Towel Pull Ups x8

2c.Glute Ham Raise x5

2d.KB or DB Floor Press x5

5 Sets

 

3a.75 Yard Shuttle x8 (15 sec rest between reps)

1-2 Sets

 

STRETCH

25 Dec 2017-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       79-82 _{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
64 ₁      70 ₁        73 ₁          79 ₁         82 ₁        82-85 ₁          
5         5              5            4          4              3

T2 

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

T3
Rotational MB throws 3x5ea
FFE Single Leg Glute Bridge 3x8
Alligator Walks 3x15 yards each

AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec-:60sec

MERRY CHRISTMAS!!!!

22 Dec 2017-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.BW (or very light bar or dowel) Overhead Squats x15
1b.Rope Row x15
1c.TRX Leg Curl x10-15
1d.Feet elevated Push Up x10-15
4 Sets

2a.300 yard shuttle x 2 (1:00 min rest between reps)
1 Sets

3a.MB Russian Twists x25
3b.MB Get Up Sit Ups x20
1-2 Sets


STRETCH

22 Dec 2017-Friday (KB Challenge or Aerobic Conditioning

KB Option:Hellbound 7 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Option 1:Long Run or Swim  7 mile repeats 1:1 or 500m swim repeats 1:1

Option 2:Long Row  or bike 7 1,000m row repeats 1:1 for time  or 70 min bike for distance


Option 3: 7 x 800M ruck repeats 1:1 Goal Time <7min  


Option 4:MB Circuit  Perform each Exercise with an interval of :30/:30 for 7sets of 7 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 7 sets of 7 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

21 Dec 2017-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep


2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea


Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Agility
Speed Ladder Drill Choose 6-10 drill x 2 reps each
Illinois Agility x 2 each way

Track Work
Go- Stop-Go x4
Go- Buzz- Go x4
40's 2sets x10reps each Max effort, rest :40-:45sec between reps 2-3min between sets.

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

2 sets x 10 reps of :05sec Max sprint rest :40-:45sec between reps 2-3min between sets.

21 Dec 2017-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: 55 ₁     64 ₁   
                                           8        5      

T1
Bench Press-    70 ₁       79-82 _{7 ***                   ***  Denotes Start sets every :90 sec}    

                           5          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 4x8 ea
1/2 Kneeling Lifts 4x8 ea
4 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 10
   3. Staggered x 7ea

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

20 Dec 2017-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Step Up to Press x5ea
1b.5-10-5 shuttle x 1
5 Sets

2a.BW or KB Lateral Lunge x8ea
2b.DB Row x8
2c.Glute Ham Raise x8
2d.Single Arm DB Bench Press x8ea
4 Sets

3a.Dead bugs x10ea
3b.Scoops x25
3c.Bicycle Crunches x25ea
1-2 Sets

STRETCH

20 Dec 2017-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      70 ₁                 
                             5        5          5                              
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

52_{1        warm up}    58₁   64₂   67₁   70_{1       Stay above 85% of your best rep on each set}

8                      6       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  2-3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

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

19 Dec 2017-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-3 Rounds of......
 6x200m< :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.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
2-4 Rounds of.....
6x250m sprint row rest 2.5:1


Body Weight Option 2-5 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 or Airdyne Sprint 15.Rest

19 Dec 2017-3RD MRB Workout Tuesday

Foam Roll & Correctives
Performance Prep
2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work
800's x5-6
Goal Time < 3:00  Rest Time 3:00

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

18 Dec 2017-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB dead Swing x5ea
1b.Single response Broad Jumps x 3 (stick the landing)
5 Sets

2a.TrapBar Deadlift x3-5 reps
2b.Barbell of DB Bench Press x5
2c.Single Leg Squat x5ea
2d.Rope (of towel) Pull Upsx5
5 Sets

3a.Hanging Knee Raises x25
3b.Pike combo x10ea
1-2 Sets

STRETCH

18 Dec 2017-Monday (Total Body Max+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
Warm up Clean Pulls 59 ₁       Cleans   67 ₁     76 ₁    85 ₁    91 ₁    94 ₁     97 ₁
                                   5                         3          2         2       1            1       ME
Calfboard Stretch 4x:30sec each
     
T1b
Front/Back Squat

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      82₁     85₁
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

T2
Incline Bench 6,5,5,4,3

Weighted Chin Ups 5x3
MB Box Jumps 5x2

T3 

Barbell Glute Bridge 4x5
Close Grip Bench  4x5ea

1 Arm band Rows 4x6

AUX

Alt DB Raises 3x10ea

Prone Cobras 3x10

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

15 Dec 2017-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       67₁     70₁       max rest between sets:90 to 2:00 min
4ea       4ea      4ea    4ea

T1b Squat or Deadlift

Warm up: 58₁          67₁                                                                                            70-73_4-5  

                 4-8      4-8          start working sets every :90sec   5
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     max rest between rounds :60-:90 sec

T3 2-3 Rounds

Lateral Bounds x8 ea

Prone back Ext x10
STAB Leg Curls x8  max rest between rounds :60-:90 sec

AUX 2-3 Rounds
1 Arm KB Farmers Walk x:30Yards each arm
Prone Planks with Limb Raise x:30sec
Side Plank with Abduction x:30sec

15 Dec 2017-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.SKB Goblet Squats x15
1b.TRX Row x15
1c.TRX Leg Curl x10-15ea
1d.TRX Feet Elevated Push Up with Hip Flexion x10-15
4 Sets

2a. 150 yard shuttle x4 (:30sec rest between reps)
1 Set

3a.2 1/2 Minute Plank (High, Right, Left, Low, Super) x:30sec each
3 Sets


STRETCH

14 Dec 2017-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Come To Balance x 8 Start - Stop - Start

Speed Mech
Multi Starts x 7 Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Agility
Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1
　
Conditioning
KB Swing - :30 Seconds Work / :30 Seconds Rest
10 Total Rounds

14 Dec 2017-Thursday (Aerobic Conditioning)

Option 1:  Long Run or Swim  5 mile run < 8min/mile or 1000+m swim


Option 2:  Long Row  or bike 5,000m+ row for time  or 35min bike for distance


Option 3: 3xmile 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 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

13 Dec 2017-Wednesday (Total Body Max 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   67 ₁   73 ₁       79₂   82_{1           Make Sure your Max Power output rises with each set}
                        3         3        3        3       
Band Ankle Inversion/eversion/Flex/Ext 3x12ea

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       64₁       67₄     73 _{1             target speed <.65}
                                                                 8        6                           4         ME      3
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  4xME
Dynamic Band Pulldowns 4x8
Box Jumps 4x1

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

Lying Vertical MB Toss x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

13 Dec 2017-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Squat to Press x5ea
1b.10-20-10 Shuttle x1
5 Sets

2a.KB Bulgarian Split Squat x8ea
2b.DB Row x8ea
2c.TRX Double Leg Hip Extension x8
2d.Single Arm DB Incline Bench Press x8ea
4 Sets

3a.MB Russian Twists x20each
3b.MB Get Up sit Up x20
3 Sets

STRETCH

12 Dec 2017-Tuesday (Odd object Circuit or Anaerobic Conditioning)

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

12 Dec
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

11 Dec 2017-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  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

11 Dec 2017-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Clean x5ea
1b.Stagecoach Ropes x 3 (Max triple ext, i.e. big jump and slam)
5 Sets

2a.Double KB rack Step Ups x5 reps
2b.Pull Ups x5
2c.Double KB Single Leg RDL x5ea
2d.KB Standing Single Arm Press x5ea
5 Sets

3a.Change Plate (2.5,5,or 10) In's and Out'sx10each way & each side (40 total)
3b.Dead Bug x10ea
2-3 Sets

STRETCH

12 Dec 2017-3RD MRB Workout Tuesday

Foam Roll & CorrectivesPerformance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 

Track Work

400's x8-10
Goal Time < 1:30  Rest Time 1:30-2:00

Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect

8 Dec 2017-3RD MRB Workout Friday

Foam Roll & Correctives
Performance Prep

1a.Single KB Rack Squats x8ea
1b.TRX Row x15
1c.Doubel Leg Hip Ext x10-15ea
1d.Push Ups x10-15
4 Sets

2a.MB Russian Twists x30
2b.MB Get Up Sit Ups x20
2c.MB Toe Touches x25
3 Sets

3a.300 yard shuttle x2 (one min rest between reps)

1-2 Sets

STRETCH

8 Dec 2017-Friday (Friday Funday!!!)

KB Option Challenge:
1.SKB Swings       2.SKB Single Arm Swings          3.SKB Upright Row          4.SKB Goblet Squat
5.Hip Halo
This is a reverse ladder.  Start by performing 24 reps of exercise 1, then 24 of exercise two and so on until you have done 24 reps of each exercise.  Then perform 22 reps of exercise 1, then 22 of exercise two and so on until you have done 22 reps of each exercise.  Do this by decreasing you reps by 2 each time until you are down to 2 reps 24,22,20,18,16,14,12,10,8,6,4,2 FINISH.  Do this with as heavy a KB as possible!
KB Option:Hellbound 3-6 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec   2.Shuttle(15yds and back) x:60sec,Rest :60Sec        3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec    4.Lateral Shuffle x :60sec,Rest :60Sec        5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds

Option 1:Long Run or Swim  3-5 mile repeats 1:1 or 500m swim repeats 1:1

Option 2:Long Row  or bike 3-5 1,000m row repeats 1:1 for time  or 50 min bike for distance


Option 3: 3-5 x 800M ruck repeats 1:1 Goal Time <7min  


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

7 Dec 2017-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

 

Hurdles - Straight Leg x 20     

Bent Leg x 20
Over/Under 8 Trips   

 

Mechanics & Acceleration

Come To Balance x 8    Start - Stop - Start

Multi Starts x 7      Rt. Knee / Left Knee / Both Knees / Prone /

Open Rt. / Open Left / Seated

 

Agility

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left

Foot Hop / Shuffle / Over 3 - Back 1

 

Track Work

Rower or Versa Climber or Bike or Treadmill

15 Seconds Work – 45 Seconds Rest

       (12 Total Reps)