10 Sept 2015- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
PAP  Shoulder Wall Slides, 1 arm KB Shrugs, Quadruped Single Straight Leg Hip Ext, Quadruped Single Straight Leg Lateral Abduction, Lyinig Hip Circles In & Out 3x12 each


T1   Clean + Front Squat 5 x 3  OR Snatch Balance 5x3 OR Snatch 5x2   Box Jumps 4 x 5                      
 

T2
  Front/Back Squat 
  55 ₁         67 ₁        76 ₁          79-82 ₃                             Frog Stretch 3x5sec hold ea set
   8             6             5                 5                        
 

T3  
DB Renegade Row 4x8 total  
Barbell Snatch Grip RDL 4x5  
DB Incline Bench Press 4x5   
Weighted Pull Up 4x5
 

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

9 Sept 2015- Wednesday

Run Option  

2x400m under 1:40/Rest 2-3 min, 4x200m under :45/Rest 1:30-2 min, 6x100m under :20/Rest 1 min
 OR
18x 60 yd shuttle under :16 sec/ Rest :40 sec



Ruck Option
3 Miles under 45min
 

Long Option 

 4mi under 32 min 

 
Row Option  

1x 1500M at a easy pace   Rest 3min

1x 1000M at a moderate pace   Rest 3min
1x 750M at a moderate pace   Rest 3min
1x 500M at a fast pace   Rest 3min

1x 250M at a fast pace

 

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                         rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

8 Sept 2015- Tuesday

Foam Roll/TP/Correctives    Dynamic Warmup
Row 200 m  x 3-5; Rest 1 min OR Heavy Prowler Pushes 10x15 yds 
 
PAP  
Shoulder Internal and External Rotation(DB, Plate, or cable.....light weight) Side-lying Adduction and Abduction, Side-Lying Internal Hip Rotation 3x12 each
 

Clean Pull  from Dead Hang or Floor      55₃
                                                                    5
  T1  
Full Clean from Hang or Floor      61₁    79 ₁      76 ₁        82 ₄  

                                                             5       4          3      3     

Repeat Box Jumps 3x3 ea set- Jump up to a low box and then jump again for max height.

T2

Deadlift or Front Squat    55 ₁     64₁      69 ₁      73 ₄    

                                            5         5          4          5

        

Weighted Pull Ups 4x5

 

 

T3

 

Bench Press                     55 ₁     64₁      69 ₁      73 ₄    

                                              5         5          4          5

          

1 Arm KB or DB Rows  4x6each

 

 

AUX

Single Leg Glute Bridge 3x8ea

DB or KB 3 way raises (Front, Side, Bent Over) 3x10ea

Piriformis or glute stretch  3x 20-30sec each side

4 Sept 2015- Friday

Option 1: Odd Object Strength
 
Strongman  
Log Clean + Press 6x3
Red Band Row x125 total


Stone Progression
Row 3x8
Lap 3x5
Lap Row 3x3
Load 3x3
Shoulder 3x3

 Option 2: 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.Clean-Squat-Press
2.MB Slams
3.Lateral Toss -Right
4. MB Overhead Lunge
5. Reverse Crunch
6. Lateral Toss-Left

 

Option 3:  KB Pyramid (9 rounds total)
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec



Option 4:  30-40 Min Cardio your choice

3 Sept 2015- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
PAP 
Quadruped Single Straight Leg Hip Ext, Quadruped Single Straight Leg Lateral Abduction, Lyinig Hip Circles In & Out 3x12 each

T1  
Clean + Front Squat 5 x 3  OR Snatch Balance 5x3 OR Snatch 5x2  
Box Jumps 4 x 5                      
 
T2
  Front/Back Squat 
  55 ₁         67 ₁        76 ₁          82-85 ₃                             Frog Stretch 3x5sec hold ea set
   8             6             5                 4                        
 
T3
DB Renegade Row 4x8 total
Barbell Snatch Grip RDL 4x5
DB Incline Bench Press 4x5 
Weighted Pull Up 4x5
 

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

2 Sept 2015- Wednesday

Run Option  

6x400m under 1:30/Rest 2-3 min
OR
16x 60 yd shuttle under :16 sec/ Rest :40 sec

Long Run Option 

3 mi under 25 min

 
Row Option  

1x 16min at a very light pace   Rest 3min

1x 16min at a moderatet pace

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-The Dean's List

  4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                         rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec

1 Sept 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

5x200 yd Sprint Goal Time <::40sec rest 1:20
 

PAP(Pre Activity Prep)Plate Shoulder Prehab (YTI) x12 reps ea 2-5lb plates

T1

Bench Press- 55 ₁     64 ₁     70 _{4          64 1    
                          5            5            7         AMRAP}

DB or KB Single Arm Row 4x8 each arm

 

 T2

Double  KB Rack Squat 3x8 

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
Barbell/DB Front Shoulder Raise 3x8

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x20

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll