2 Nov 2018-Friday (KB Circuit or Aerobic Conditioning)

KB Option:The Dean's List 4-6 Rounds
1.SKB Swings x10+ SKB 1 arm Swings Rtx5+SKB 1 arm Swings Ltx5 (or 20 SKB Swings), Rest :20sec       2.DKB Clean x8, Rest :20sec      3.DKB Squats x10, Rest :20Sec     4.DKB Push Press x10, Rest :20Sec     5.Plank to Push Up x10, Rest :20sec    6.DKB Farmers Walk x60 Yards, Rest :20sec   
Option 1:  Long Run or Swim  7-8 mile run < 8min/mile or 1500+m swim 

Option 2:  Long Row  or bike 10,000m+ row for time  or 60min bike for distance


Option 3: 5mile ruck  < 1:15min


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

2 Nov 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

1 Nov 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 3x12ea

Warm up Bench: 49 ₁     58 ₁   
                                           8        8      

T1
Bench Press-    61 _1***       73-76 _{4-6 ***                   ***  Denotes Start sets every :85 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 3x10

AUX
TRX I's and T's 3x8 ea
Plate In's and Outs 3x8 ea (rt in, rt out, lt in, lt out)
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. MB Close Grip x 10
   3. Staggered x 8ea

1 Nov 2018-3RD MRB Workout Thursday

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)

31 Oct 2018-Wednesday (Lower Body Max 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      79 ₁      85 ₂   91 _{1        Stay above 85% of your best rep on each set}        
                             3        3          3         3                               
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

49₁      58_{1  warm up}  61₁    67₄     73_{1       Stay above 85% of your best rep on each set, the set is over if you drop below 85%}

6          5                 5    ME   ME
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

AUX 2-3 Rounds
Iso Superman Hold :30sec
SKB Bells Up farmers walk 30-60yds
Heel Taps x15ea

31 Oct 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

30 Oct 2018-Tuesday (Anaerobic Conditioning/ Circuit Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
KB Circuit:Road to Nowhere
A. DKB Rack Squats x5 + DKB Farmers Walk x60-90yds + Renegade Rows x8each
No rest between exercises, 2-3min between rounds.  Complete 4-6 times.
B.  SKB L. Cycle Swing x12 + SKB L. Cycle Clean x5each + DKB Sumo DL x10 + SKB Single Leg RDL's x5each + SKB Press x5 each + SKB Bent Over Rows x8 each.
:20-:30sec rest between exercises, 2-3min between rounds.  Complete 4-6 times


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

 Sprint Option  1-2 Rounds of......
2-4x200m< :45sec rest 1.5-2min 3-5x100m < :18sec :60-1:30rest

Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, Criss Cross, Serpent ......do one set of ea 1st round :30sec on/ :30sec rest on ea x1,  2nd round :20sec on/ :20sec rest on ea x1, 3rd round :20sec on/ :40sec rest on ea 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
1-2 Rounds of.....
3x500m rest 1:1 and 5x250m row rest 2:1


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

30 Oct 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 6:00

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

Indoor Option

Work Time   6:00  Rest Time 6:00

29 Oct 2018-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
Warm up Clean Pulls 59 ₁   64 ₁    Cleans   70 ₁     76 ₁    79-82 ₁
                                     5         4                     4          4           4              
T1b
Front/Back Squat

Warm Up 44₁                58 ₁    67 ₁     73 ₁   79-82₁      
                            8                    8      8        6       4       
Pigeon or brettzle stretch 4x :20-:30sec each side

T2

DB Incline Bench 3x5
Weighted Chin Ups 3x5

AUX

Barbell Glute Bridge 3x6

Alt DB Raises 3x10ea

Prone Cobras 3x10
Alligator Walks Fwd/Back 3x10 yards each

Optional Upper Body (Bi/Tri/Shoulder) 

Lower Body Stretch/Foam Roll

29 Oct 2018-3RD 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

26 Oct 2018-Friday (Lower Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea

T1a Complex: Initial Clean Pull/Clean Pull/Power Clean

67 ₁      70₂       73₁     76₁              max rest between sets 2:00 min
3ea       3ea      3ea    3ea      

T1b Squat or Deadlift

Warm up: 58₁          67₁         67₁                                                                                                76-79₆   

                 4-8      4-8       2-5      start working sets every :80sec    4
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

Weighted (Vest, DB, KB)  Step Ups 4x5ea

Band Goodmornings 4x8 max rest between rounds :60-:90 sec

    

AUX/ROT

Lateral Bounds 3x8 ea

Prone back Ext 3x10
STAB Leg Curls 3x8
1/2 Kneeling Chops & Lifts 4x8ea  max rest between rounds :60-:90 sec

26 Oct 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

25 Oct 2018-Thursday (Speed & Active Recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint Option  16-20 sprints of :15-:20sec Rest :90-:120sec between each rep
The rest ratio is high so you can maintain a high effort and intensity level with each sprint.

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. 60 yd shuttle (or 15sec sprint) 
5. Prone Upper Back Ext  6. BW Lunges   7. Split Squat Jumps 
8. Prone low back Ext   9. Bicycle Crunches  10. 60 yd shuttle (or 15sec sprint)  11.Rest


The rest ratio is high so you can maintain a high effort and intensity level with each exercise.
Fartlek Option 30-40 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min


Foam Roll & Stretch


Using the rest ratios provided today should allow you to recover from previous workouts before a intense session on Friday.  Use this day to stay active and work on speed but RECOVER!!!

25 Oct 2018-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep
Hurdles - Straight Leg x 20     
Bent Leg x 20
Over/Under 8 Trips

Agility

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

Foot Hop / Shuffle / Over 3 - Back 1

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

Track Work

Jog Rotate Hammer x8

Indoor option

Cardio Implement Sprint (versa climber, treadmill, Air Bike, Rower)

5 Sec work 40 Sec Rest x2 sets of 8 reps (2-4min between sets)

24 Oct 2018-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

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

AUX 2-3 Rounds

Prone Plank x:40-:60sec
Side Plank Rt x:30sec
Side Plank Lt x:30sec

24 Oct 2018-3RD 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

23 Oct 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

23 Oct 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 x4-6
Goal Time < 4:30  Rest Time 4:30

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

Indoor Option

Work Time   4:30  Rest Time 4:30

22 Oct 2018-Monday (Max 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}      67₁       76₁      82₁      88₁     94₁     94-97₁
                   10      8       6                      5          2-3     1-2       1        1        ME

Bent Over Barbell Rows 6x5
T2
Standing Shoulder Press 4x4
Weighted Pull Up 4x4

T3  3 Rounds
Close Grip Bench x5
1 Arm DB Rows x5ea
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

22 Oct 2018-3RD 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

19 Oct 2018-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

19 Oct 2018-3RD 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

18 Oct 2018-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


AUX

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec
Prone Shoulder Taps 3x:30sec

Optional COore

TRX Mountain Climbers x10ea

TRX Pikes x10

TRX Plank Pendulums  x10ea

18 Oct 2018-3RD MRB Workout Thursday

Foam Roll

Performance Prep
Hurdles - Straight Leg x 20

                Bent Leg x 20

                Over/Under 8 Trips

Agility

Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Hopscotch /Shuffle / Lateral / Over 3 - Back 1

Accel/Decel

Come To Balance x 8 - Start-Stop–Start / Start–Buzz-StartMulti Starts x 7  -  Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Jog Rotate Hammer x4

Conditioning

110's x 8 
:18 Sec with :45-:60sec rest

17 Oct 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

17 Oct 2018-3RD 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

16 Oct 2018- 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.

AUX 4 Rounds

Band Rotation with press x8ea side

Band Face Pulls x8

Clapping Push ups x5

16 Oct 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 x5-8
Goal Time < 3:00  Rest Time 3:00

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

Indoor Option

Work Time  3:00  Rest Time 3:00

15 Oct 2018-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

AUX

SKB Turkish Get Ups 3x3ea

FFE Single Leg Glute Bridge 3x8

Alligator Walks 3x15 yards each

15 Oct 2018-3RD MRB Workout Monday

Foam Roll & Correctives
Performance Prep

1a. 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 Oct 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

11 Oct 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 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} 

AUX/ROT
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

1 Arm Bell Up KB Farmers Walk 3x:30sec each arm

11 Oct 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  Go - Hold - Go x4

                  Go - Buzz - Go x4

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

Track
Chasing 110's x3ea(6 total)
lead runner randomly accelerates and decelerates while trail runner trys to stay on his hip.