31 Aug 2017-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!!!

31 Aug 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
Diamond drill x2 each way
Illinois Agility x 2 each way

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


110's Goal Time <:15sec Rest Time :45sec x8-10 reps
2 sets (2-4 min between sets)


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


110's  2 sets x 10 Reps
Goal Time :15sec  Rest Time :45sec

30 Aug 2017-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

30 Aug 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

29 Aug 2017-Tuesday (KB Circuit/Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up


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


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


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


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

29 Aug 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


3/4 Mile Repeats x4
Goal Time < 4:30  Rest Time 4:30


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

28 Aug 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  36₁   49₁    61 _{1   working}   70 ₁     76 ₁       79 ₁         82 ₁    85 ₁    85-88 ₁ 
                10      8      5                  4         4          4        3         3        3            

 Bent Over Barbell Rows 5x5
T2
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4

T3  3 Rounds
Single Arm DB or KB Bench x5ea
1 Arm DB or SKB Unsupported Rows x6ea
Kneeling 1 Arm DB/KB Press x5ea
High 1 Arm Band Rows x8

AUX 2-3 Rounds
I's, Y', T's (TRX or Change Plates) x 10ea
Triceps x:30sec
Biceps x:30sec

28 Aug 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

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

3a.150 yard shuttle x4 (:30sec rest between reps)

1-2 Sets

STRETCH

25 Aug 2017-Friday (Friday Finisher Circuit or Anaerobic Circuit Training)

Friday Finisher Circuit
1.Sled Push 30 yards x5         2.Sit Ups x50       3.BW Step Ups(18inch box) x 100 (50 each)
4.Pull Ups x 50 Do multiple sets if necessary             5.Airdyne Bike 1 Mile        
6.Push Ups x 100 Do multiple sets if necessary
7.Curve Ruck (25 lb Vest) .38 Miles or .5mile Ruck Run (25 lb Vest)    
8. Rope Climb x5 reps  Do multiple sets if necessary                9.Sit Ups x50             10.2000m Row
Done for time, rest as necessary best time wins


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 rounds


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

24 Aug 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  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_{4-6    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

24 Aug 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
Diamond drill x2 each way
Illinois Agility x 2 each way


Track Work
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.

23 Aug 2017-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

23 Aug 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

22 Aug 2017-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

22 Aug 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 x6-8
Goal Time < 3:00  Rest Time 3:00


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

21 Aug 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

18 Aug 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

21 Aug 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
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        73-76 ₁          76-79 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

17 Aug 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

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