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
Wednesday, February 28, 2018
5 Mar 2018-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
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
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
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
Dips x:30sec
Triceps x:30sec
Biceps x:30sec
2 Mar 2018-3RD 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
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
2 Mar 2018-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
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
1 Mar 2018-Thursday (Total Body SE)
Foam Roll/TP/Correctives
5ea 5ea 5ea
T1b
Front/Back Squat 491 551 Warm Ups 611 67 4 Every :80sec on working set
8 6 6 5
Active Straight Leg Raise 4x8ea
T2 3 Rounds
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 641 671 701 max rest 1:20sec btw setsT1a(combo)One Clean Pull, One Power Clean, One Hang Clean then repeat.
5ea 5ea 5ea
T1b
Front/Back Squat 491 551 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
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
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
1 Mar 2018-3RD MRB Workout Thursday
Foam Roll & Correctives
Performance Prep
Over/Under 8 Trips
Agility
Track Work
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
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
Rower or Versa Climber or Bike or Treadmill
15 Seconds Work – 45 Seconds Rest
(12 Total Reps)
Tuesday, February 27, 2018
28 Feb 2018-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
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
28 Feb 2018-3RD MRB Workout Wednesday
Foam Roll & Correctives
Performance Prep
1a.Single Arm KB Reverse Lunge to Press x5ea
1b.5-10-5 Shuttle x1
5 Sets
2a.BW/KB Rotational Lunge x8ea
2b.Single Arm TRX Row x8ea
2c.Glute Ham Raise x8
2d.DB Alternating Bench Press x8ea
4 Sets
3a.Turkish Get Ups x5ea
3 Sets
STRETCH
Performance Prep
1a.Single Arm KB Reverse Lunge to Press x5ea
1b.5-10-5 Shuttle x1
5 Sets
2a.BW/KB Rotational Lunge x8ea
2b.Single Arm TRX Row x8ea
2c.Glute Ham Raise x8
2d.DB Alternating Bench Press x8ea
4 Sets
3a.Turkish Get Ups x5ea
3 Sets
STRETCH
Monday, February 26, 2018
27 Feb 2018-Tuesday (Upper Body Power)
Foam Roll/TP/Correctives
Dynamic Warmup
AUX 2-3 Rounds
Dynamic Warmup
Optional Conditioning Speed Ladder x20
PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea
T1
T1
Power Bench 40 1 52 1 warm up 581 642 672 All speeds above .65 on the tendo unit
8 6 5 5 5
Seated Band Dynamic Rows 5x8
Front Facing Band Wall slides 4x12
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
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
DB 3 way Raises x10ea
Triceps x:30sec
27 Feb 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
1200's x4
Goal Time < 4:30 Rest Time 4:30
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
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
Friday, February 23, 2018
26 Feb 2018-Monday (Lower Body Max Strength)
Foam Roll/TP/Correctives
T2
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
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
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
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
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
Glute Ham Raises 5x5
T3
Rotational MB throws 3x4ea
Barbell Glute Bridge 6
Alligator Walks 3x15 yards each
Lower Body Foam Roll/Stretch
26 Feb 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
23 Feb 2018-Fri (Odd Object or KB Challenge)
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
23 Feb 2018-3RD 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
Wednesday, February 21, 2018
22 Feb 2018-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 3x12eaWarm up Bench: 46 1 55 1
8 8
T1
Bench Press- *** 61 1 67-70 4-5 *** Denotes Start sets every :90 sec
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
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
22 Feb 2018-3RD MRB Workout Thursday
Foam Roll & Correctives
Performance Prep
Over/Under 8 Trips
Agility
Track Work
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
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
110's x6-8 :15 sec / :45sec rest
Rower or Versa Climber or Bike or Treadmill
Rower or Versa Climber or Bike or Treadmill
15 Seconds Work – 45 Seconds Rest
(12 Total Reps)
Tuesday, February 20, 2018
21 Feb 2018-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
521 581 warm up 611 641 672 701 Using tendo goal avg velocity is >.65-.70 Stay above 85% of your best rep on each set. 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
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
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
Vert MB Toss 4x5
T3 2-3 Rounds
Slide Leg Curls x8
Slide Leg Curls x8
BW Squat Jumps x8
Reverse Hypers x10
AUX 2-3 RoundsIso Superman Hold :30sec
Prone Plank :40
Side Planks :30ea
21 Feb 2018-3RD 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
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
Monday, February 19, 2018
20 Feb 2018-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
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
20 Feb 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
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
Friday, February 16, 2018
19 Feb 2018-Monday (Total Body Strength)
Foam Roll/TP/Correctives
8 8 8 6 4
Pigeon or brettzle stretch 4x :20-:30sec each side
T2
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 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
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
Weighted Chin Ups 3x8
MB Box Jumps 3x3
T3
Barbell Glute Bridge 3x5
Close Grip Bench 3x5ea
Close Grip Bench 3x5ea
1 Arm band Rows 3x6
19 Feb 2018-3RD MRB Workout Monday
Foam Roll & Correctives
Performance Prep
1a.Single Arm KB Dead Snatch x5ea
1b.Box Jumps x35 Sets
2a.Doiuble KB Rack Walking Lunge x5ea
2b.Rope or Towel Pull Ups x82c.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
Presidents Day Challenge
Foam Roll/TP/Correctives
Dynamic Warmup Trapbar Deadlift (50% of max) x5 + Farmers Walk x50 yards
SKB Clean + Press x 8ea
Iso Inverted Row x:30sec
Iso Band Punch x:30sec Each Side
Sandbag Get Ups x5 Each Side
Single Arm DB Bench Offset x10 Each Side
Upper Body Versa Climber 75 or :60sec
Sandbag Plank Pull x25 yds
150 Yd Suicide 10+20+30+40+50
4-5 Rounds, Keep track over best round time and overall time
Thursday, February 15, 2018
16 Feb 2018-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 2:00min3ea 3ea 3ea 3ea 3ea
T1b Squat or Deadlift
Warm up: 581 701 79-85 8
8 5 start working sets every :70sec 2
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
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
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
16 Feb 2018-3RD 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
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
Wednesday, February 14, 2018
15 Feb 2018-Thursday (Active Recovery)
Foam Roll& Correctives
Dynamic Warm Up
Interval Sprint 16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep
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!!!
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!!!
15 Feb 2018-3RD MRB Workout Thursday
Foam Roll & Correctives
Performance
Prep Shin Box – Windshield Wiper x 10 each
-
Hip Extension x 10
each
Hurdles - Straight Leg x 20
Bent Leg x 20
Over/Under 8 Trips
Ladders - 2 Feet in each / 1 Foot in
each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1
Come To Balance x 8 Start - Stop - Start
Start – Buzz -
Start
Multi Starts x 7 Rt. Knee / Left Knee / Both Knees / Prone
/ Open Rt. / Open Left / Seated
Reaction Drills x 6-8 (both Rt, Lt, and reactive)
Tuesday, February 13, 2018
14 Feb 2018-Wednesday (Total Body Power)
Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12
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 581 611 641 672 All sets should stay above .70Clean Pull Warm Up 561 Power Clean 611 67 1 70 1
5 5 5 5
T1b
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
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