16 Aug 2017-3RD MRB Workout Wednesday

Foam Roll & Correctives
Performance Prep

1a.Single Arm KB Reverse Lunge to Presss 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

15 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


400's x8-10
Goal Time < 1:30  Rest Time 1:30-2:00


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

14 Aug 2017-3RD 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

11 Aug 2017-3RD 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

10 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




Run + rotate + Hammer  2 sets x 6 Reps
Max effort, full rest (walk back and take your time so each rep can be FAST!)


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

9 Aug 2017-3RD 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

8 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


200's 2x5 (2 min between rest sets)
Goal Time < :35  Rest Time 1:30


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