21 July 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup
 
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
 
Bench Press- 55 ₁        64 ₁        76 ₁    85 ₃
                         10         5          5         2   
Band Press Out 4x5 ea side or Red Band Rows 4x25

Plyo Push Up 3x8

1/2 Get Up 3x3 ea side
Push Up with Leg off Ground 3x6 ea side



Pulling Circuit x 2 Rounds (Heavy)

Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8  
Heavy Single Arm Row x 12  
Chest Supported Row x 15  
Curls x 12  
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
 

Upper Body Stretch/Foam Roll

20 July 2015- Monday

Foam Roll/TP/Correctives

Dynamic Warmup + 30yd Prowler Pushes x 14

Warm up: Hang Clean + Front Squat Combo 2x3 reps

Full Clean from Hang or Floor 55₁        64 ₁        76 ₃    82 ₂

                                                  5        5          2       2    

Hurdle Jumps or Resisted Jumps 3x5

 

Deadlift 8x3 on the minute 70-79%

Lat Stretch 3x2 sec ea side ea set

Lower Body Circuit x 3 (Weight vest)
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12

Optional Core Circuit

Lower Body Stretch/Foam Roll

17 July 2015- Friday Workout

Foam Roll/TP/Correctives
Option 1:
Warm Up: 3 Rounds
10 Goblet Squats
10 Box Jumps at 24"
10 Push ups
10 Sit Ups
:20 sec Spiderman Lunge Hold Ea Leg
:20 sec Bar Hang

Weighted Vest(double the reps if no weight vest)- Repeat 4-6x with little to no rest in between sets
Lunge Hold- :30 sec ea side
Pushups x 6
Squats x10
Pullups x 4
Run 200m
Side Plank x :30 sec ea side

Option 2:
Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds
Squat
Pushups
Straight Leg Toe TouchPull Up or Inverted Row
Rear Foot Elevated Split Squat
Super Pike
Tuck Jumps


Option 3:
Sandbag Circuit:
10-1 Ladder
Back Squat
Clean and Press
Box Jump (no bag)
Lateral Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left)
Sandbag Keg toss

Option 4:
Pick Your Own- BW/KB/DB Challenge Option

16 July 2015 Thursday Workout

Foam Roll/TP/Correctives 
Dynamic Warmup + Agility Ladder or Dot Drill

Med Ball Slam x 6
Long Jump or Single Leg bound x 5                        x 3 Rounds 

Front/Back Squat 8x3 Reps on the minute, 61-67% (Fast)

Upper Back or Lat Stretch x3x2sec ea side ea set

Heavy Barbell Row 5x5

KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds

Optional Core Circuit

Lower Body Stretch/Foam Roll

15 July 2015- Wednesday Workout

Dynamic Warmup + Hip Mobility Drills Pick a run option and/or choose a circuit of your choice

Run Option
10x200 m sprint under :40 sec, rest 1:30
OR
6x300yd sprint under :60 sec, Rest 1:30

Long Run Option
2x1 mile Repeats, rest up to 5 min (Try to not be more than :30 sec apart between reps)
2x800 meter Repeat under 3:30, rest up to 5 min

Row Option
15x 250m Row, Rest :45 Sec between ea set

Ruck Option
2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck

Body Weight Option
30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint

KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L

Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets

14 July 2015- Tuesday Workout

Foam Roll/TP/Correctives

Dynamic Warmup

6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint

Bench Press- Warm up as needed
8x3 reps on the minute 70-76%Band Press Out 4x5 ea side or Red Band Rows 4x25

Plyo Push Up 3x8

1/2 Get Up 3x3 ea side
Staggered Hand Pushup 3x6 ea

Pulling Circuit x 2 Rounds (Heavy)

Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8
Heavy Single Arm Row x 12
Chest Supported Row x 15
Curls x 12
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)

Upper Body Stretch/Foam Roll

13 July 2015

13 July 2015- Monday 
Foam Roll/TP/CorrectiveDynamic Warmup + 30yd Prowler Pushes x 14

Warm up: Hang Clean + Front Squat Combo 2x3 reps

Full Clean from Hang or Floor 3x2, 3x1 76-97%

Hurdle Jumps or Resisted Jumps 3x5

Deadlift 8x3 on the minute 61-67% (fast)

Lat Stretch 3x2 sec ea side ea set

Lower Body Circuit x 3 (Weight vest optional)
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12

Optional Core Circuit

Lower Body Stretch/Foam Roll