5 rounds:
10 Handstand Push-ups
10 Seated Rows (115)
(rest 1:00)
3 rounds:
15 Face Pulls (25)
15 Triceps Ext. (25)
(rest :30)
Sled Push
Warm-up
120yrd Shuttle (30-20-10)(135lbs)
(relay with a partner)
Sprints
5x 20yrd Sled Push (180lbs)
(alternate with a partner)
Death by Sled
20yrd (45lbs)
20yrd (90lbs)
20yrd (135lbs)
20yrd (180lbs)
20yrd (225lbs)
20yrd (270lbs)
20yrd (315lbs)
20yrd (360lbs)
(no rest)
Thursday, September 29, 2016
Wednesday, September 28, 2016
Wednesday 9/28/16
Back Squat
1x1 (365)
1x1 (405)
1x1 (455)
1x3 (405)
1x3 (365)
1x3 (315)
Push Press (back)
1x3 (185)
1x3 (205)
1x3 (225)
Clean Pull
1x3 (275)
1x2 (315)
1x2 (365)
1x1 (365)
1x1 (405)
1x1 (455)
1x3 (405)
1x3 (365)
1x3 (315)
Push Press (back)
1x3 (185)
1x3 (205)
1x3 (225)
Clean Pull
1x3 (275)
1x2 (315)
1x2 (365)
Monday, September 26, 2016
Monday 9/26/16
Superset
Bench Press
5x (225/245/265)
8x (225/205/185)
Dumbbell Curls
6x 8 (40)
(rest 1:00)
Superset
Neutral Grip Lat Pulldown
10x (115/140/165)
Plate Raise
3x 10 (45)
(rest 1:00)
Bench Press
5x (225/245/265)
8x (225/205/185)
Dumbbell Curls
6x 8 (40)
(rest 1:00)
Superset
Neutral Grip Lat Pulldown
10x (115/140/165)
Plate Raise
3x 10 (45)
(rest 1:00)
Sunday, September 25, 2016
Sunday 9/25/16
Tabata for total calories: (65)
Assault Bike
(rest 4:00)
Tabata for total calories: (66)
Assault Bike
Assault Bike
(rest 4:00)
Tabata for total calories: (66)
Assault Bike
Thursday, September 22, 2016
Thursday 9/22/16
10:00a
Weighted Bar Dips
1x2 (45)
1x2 (90)
1x1 (135)
2x1 (180)
AMRAP 7:00 (4+3)
2 DBall 150lbs
3 Bar Muscle-ups
4 Deficit Handstand Push-ups 4"
4 rounds:
10 Seated Rows (rope) (90)
10 Plate Raise (45)
(rest 1:00)
3 rounds:
10 Face Pulls (45)
10 Triceps Ext (45)
(rest 1:00)
6:00p
Warm-up
1x 30yrd Skip
1x 30yrd Skip Rt
1x 30yrd Skip Lt
1x 30yrd Skip
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
Drills
3x 10yrd High Knees + 10yrd Stride
3x 10yrd Butt Kicks + 10yrd Stride
3x 40yrd Stride
3x 10yrd Bound + 10yrd Stride + 10yrd Bound + 10yrd Stride
3x 40yrd Build-up
Starts
10 Starts (mixed start)
Sprints (walk back recoveries)
3x 10yrd Sprint
1x 20urd Sprint
(rest 2:00)
3x 30yrd Sprint
1x 40yrd Sprint
Conditioning
6x 40yrd
(6 Person Relay)
Foot Exercises
Weighted Bar Dips
1x2 (45)
1x2 (90)
1x1 (135)
2x1 (180)
AMRAP 7:00 (4+3)
2 DBall 150lbs
3 Bar Muscle-ups
4 Deficit Handstand Push-ups 4"
4 rounds:
10 Seated Rows (rope) (90)
10 Plate Raise (45)
(rest 1:00)
3 rounds:
10 Face Pulls (45)
10 Triceps Ext (45)
(rest 1:00)
6:00p
Warm-up
1x 30yrd Skip
1x 30yrd Skip Rt
1x 30yrd Skip Lt
1x 30yrd Skip
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
Drills
3x 10yrd High Knees + 10yrd Stride
3x 10yrd Butt Kicks + 10yrd Stride
3x 40yrd Stride
3x 10yrd Bound + 10yrd Stride + 10yrd Bound + 10yrd Stride
3x 40yrd Build-up
Starts
10 Starts (mixed start)
Sprints (walk back recoveries)
3x 10yrd Sprint
1x 20urd Sprint
(rest 2:00)
3x 30yrd Sprint
1x 40yrd Sprint
Conditioning
6x 40yrd
(6 Person Relay)
Foot Exercises
Wednesday, September 21, 2016
Wednesday 9/21/16
Back Squat
1x1 (315)
1x1 (365)
3x1 (405)
Clean Deadlift + Hang Clean + Jerk
2+1+1 (225)
2+1+1 (245)
2+1+1 (265)
Snatch Pull
3x3 (275)
1x1 (315)
1x1 (365)
3x1 (405)
Clean Deadlift + Hang Clean + Jerk
2+1+1 (225)
2+1+1 (245)
2+1+1 (265)
Snatch Pull
3x3 (275)
Tuesday, September 20, 2016
Monday, September 19, 2016
Monday 9/19/16
Superset
Bench Press
5x (185), 4x (225), 3x (245), 2x (265), 1x (285,305,315)
(rest 1:00)
Weighted Pull-up
5x (20), 4x(30), 3x(40), 2x(50), 1x (60,70,90)
(rest 1:00)
Seated Row
15x (90/100)
12x (110/120)
9x (130/140)
Bench Press
5x (185), 4x (225), 3x (245), 2x (265), 1x (285,305,315)
(rest 1:00)
Weighted Pull-up
5x (20), 4x(30), 3x(40), 2x(50), 1x (60,70,90)
(rest 1:00)
Seated Row
15x (90/100)
12x (110/120)
9x (130/140)
Sunday, September 18, 2016
Sunday 9/18/16
Snatch
1x3 (185) floating
2x2 (195) floating
5x1 (205)
Back Squat
1x2 (315)
1x2 (365)
2x2 (405)
For time: (10:24)
15 Thrusters 95lbs
40 Double unders
200m Row
12 Thrusters 95lbs
40 Double unders
200m Row
9 Thrusters 95lbs
40 Double unders
200m Row
1x3 (185) floating
2x2 (195) floating
5x1 (205)
Back Squat
1x2 (315)
1x2 (365)
2x2 (405)
For time: (10:24)
15 Thrusters 95lbs
40 Double unders
200m Row
12 Thrusters 95lbs
40 Double unders
200m Row
9 Thrusters 95lbs
40 Double unders
200m Row
Friday, September 16, 2016
Thursday 9/15/16
10:00a
Weighted Dips
2x (70/90/115/135/160)
3x (135)
5x (90)
7x (45)
Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 5 Deficit HSPU 4"
For time: (4:50)
6-9-12-9-6
Calories on The Assault Bike
Pull-ups
7:00p
Entire workout completed on a hill of aprox 7% grade
Entire workout completed on a hill of aprox 7% grade
Warm-up
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Knee Hug
1x 20yrd Walking Lunge
1x 20yrd Toe Touch Shuffle
Drills
3x 20yrd sKip
3x 10yrd High Knee + 10yrd Stride
3x 10yrd Butt Kick + 10yrd Stride
3x 10yrd Shuffle Rt + 10yrd Shuffle Lt
Acceleration
3x 10yrd Stride + 10yrd Sprint
3x 10yrd Bounding + 10yrd Sprint
Sprint
5x10yrd Sprint
(Walk back recoveries)
5x 20yrd Sprint
(Walk back recoveries)
5x10yrd Back Pedal
(Walk back recoveries)
Conditioning
3 rounds
Shuttle 10-10-20
(Walk back recovery)
Shuttle 20-10-10
(Walk back recovery)
Cool down
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Knee Hug
1x 20yrd Toe Touch ShuffleWednesday, September 14, 2016
Wednesday 9/14/16
Back Squat
1x1 (275)
1x1 (315)
1x1 (365)
3x1 (405)
Clean + Hang Clean + Jerk
1+1+1 (225)
1+1+1 (235)
1+1+1 (245)
1+1+1 (255)
1+1+1 (265)
Snatch Pull
3x3 (275)
1x1 (275)
1x1 (315)
1x1 (365)
3x1 (405)
Clean + Hang Clean + Jerk
1+1+1 (225)
1+1+1 (235)
1+1+1 (245)
1+1+1 (255)
1+1+1 (265)
Snatch Pull
3x3 (275)
Tuesday, September 13, 2016
Monday, September 12, 2016
Monday 9/12/16
Superset
5 Bench Press (225/245/255/265/255/245/225)
5 Neutral Grip Pull-up (20/30/40/50/40/30/20)
(rest 1:30)
5 rounds:
10 Face Pulls (35)
10 Triceps Ext (35)
10 Plate Raise (45)
(rest 1:00)
5 Bench Press (225/245/255/265/255/245/225)
5 Neutral Grip Pull-up (20/30/40/50/40/30/20)
(rest 1:30)
5 rounds:
10 Face Pulls (35)
10 Triceps Ext (35)
10 Plate Raise (45)
(rest 1:00)
Sunday, September 11, 2016
Sunday 9/11/16
Snatch (floating)
2x3 (185)
1x2 (205)
1x2 (215)
1x2 (225)
Clean Deadlift + Hang Clean + Jerk
2+1+1 (225)
2+1+1 (245)
2+1+1 (265)
Back Squat
1x2 (315)
1x2 (365)
1x2 (405)
2x3 (185)
1x2 (205)
1x2 (215)
1x2 (225)
Clean Deadlift + Hang Clean + Jerk
2+1+1 (225)
2+1+1 (245)
2+1+1 (265)
Back Squat
1x2 (315)
1x2 (365)
1x2 (405)
Friday, September 9, 2016
Friday 9/9/16
Strict Pull-ups
5x8
(rest 1:00)
Tempo Bar Dips (:03 eccentric)
5x12
(rest 1:00)
Neutral Grip Lat Pulldown
Drop Set 1
6x (180)
6x (135)
9x (90)
12x (45)
(rest 2:00)
Drop set 2
4x (180)
4x (135)
6x (90)
9x (45)
Triceps Ext
15x (45)
12x (50)
3x9 (55)
(rest :45)
3 rounds:
10 Cable Curls (30)
10 Plate Raises (45)
(rest :30)
5x8
(rest 1:00)
Tempo Bar Dips (:03 eccentric)
5x12
(rest 1:00)
Neutral Grip Lat Pulldown
Drop Set 1
6x (180)
6x (135)
9x (90)
12x (45)
(rest 2:00)
Drop set 2
4x (180)
4x (135)
6x (90)
9x (45)
Triceps Ext
15x (45)
12x (50)
3x9 (55)
(rest :45)
3 rounds:
10 Cable Curls (30)
10 Plate Raises (45)
(rest :30)
Thursday, September 8, 2016
Thursday 9/8/16
Warm-up
Shuttle (10-20-30-20-10 alternate with a partner)
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Walking Lunge
1x 20yrd High Kick
Drills
2.5yrd High Knees + 2.5yrd Backwards High Knees + 10yrd Stride
5yrdsHigh Knees + 5yrd Backwards High Knees + 10yrd Stride
7.5yrd High Knees + 7.5yrd Backwards High Knees + 10yrd Stride
10yrd High Knees + 10yrd Backwards High Knees + 10yrd Stride
(walk back recoveries)
Acceleration
3x 30yrd Build-ups
3x 30yrd In and Out
(walk back recoveries)
Sprints
5x 10yrd
(rest 2:00)
3x 20yrd
(rest 2:00)
1x 30yrd
(walk back recoveries)
Conditioning
7x 40yrd Shuttle (10-20-10)
(start a shuttle every :30)
Shuttle (10-20-30-20-10 alternate with a partner)
1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Flamingo
1x 20yrd Quad Flamingo
1x 20yrd Walking Lunge
1x 20yrd High Kick
Drills
2.5yrd High Knees + 2.5yrd Backwards High Knees + 10yrd Stride
5yrdsHigh Knees + 5yrd Backwards High Knees + 10yrd Stride
7.5yrd High Knees + 7.5yrd Backwards High Knees + 10yrd Stride
10yrd High Knees + 10yrd Backwards High Knees + 10yrd Stride
(walk back recoveries)
Acceleration
3x 30yrd Build-ups
3x 30yrd In and Out
(walk back recoveries)
Sprints
5x 10yrd
(rest 2:00)
3x 20yrd
(rest 2:00)
1x 30yrd
(walk back recoveries)
Conditioning
7x 40yrd Shuttle (10-20-10)
(start a shuttle every :30)
Wednesday, September 7, 2016
Wednesday 9/7/16
Back Squat
1x3 (275)
1x3 (315)
1x1 (365)
3x1 (405)
Snatch
1x1 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
Thruster
1x1 (225)
1x1 (245)
1x1 (265)
1x3 (275)
1x3 (315)
1x1 (365)
3x1 (405)
Snatch
1x1 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
Thruster
1x1 (225)
1x1 (245)
1x1 (265)
Tuesday, September 6, 2016
Tuesday 9/6/16
Bench Press
5 x (185/205/225/245/265)
8 x (225/225/225)
Bar Muscle-ups
8-6-4-2
Seated Row
15 x (90)
12 x (100)
9 x (110/120/130)
3 rounds:
15 Face Pulls (35)
12 Triceps Ext (35)
9 Plate Raise (45)
(rest 1:00)
5 x (185/205/225/245/265)
8 x (225/225/225)
Bar Muscle-ups
8-6-4-2
Seated Row
15 x (90)
12 x (100)
9 x (110/120/130)
3 rounds:
15 Face Pulls (35)
12 Triceps Ext (35)
9 Plate Raise (45)
(rest 1:00)
Monday, September 5, 2016
Monday 9/5/16
Hang Power Clean (AK)
1x5 (185)
1x5 (195)
1x5 (205)
1x5 (215)
1x5 (225)
Clean & Jerk
1x1 (225)
1x1 (245)
1x1 (265)
1x1 (285)
2x1 (305)
Back Squat
1x3 (264)
1x3 (308)
3x3 (374)
1x5 (185)
1x5 (195)
1x5 (205)
1x5 (215)
1x5 (225)
Clean & Jerk
1x1 (225)
1x1 (245)
1x1 (265)
1x1 (285)
2x1 (305)
Back Squat
1x3 (264)
1x3 (308)
3x3 (374)
Thursday, September 1, 2016
Thursday 9/1/16
10:00a
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups (10/20/30/40/50)
Even min: 3 Weighted Pull-ups (45/70/90/115/135)
Every 1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 3 Bar Muscle-up
AMRAP 7:00 (5rds + 10reps)
5 Ring Dips
7 Pull-ups
9 Russian Kettlebell Swings 70lbs
_______________
7:00p
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups (10/20/30/40/50)
Even min: 3 Weighted Pull-ups (45/70/90/115/135)
Every 1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 3 Bar Muscle-up
AMRAP 7:00 (5rds + 10reps)
5 Ring Dips
7 Pull-ups
9 Russian Kettlebell Swings 70lbs
_______________
7:00p
Warm-up
3x 70yrd Stride
(Recovery: alternate 10yrd walk/stride)
1x 20yrd Toe touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Flamingo
(Recovery: alternate 10yrd walk/stride)
1x 20yrd Quad Flamingo
1x 20yrd High Kick
1x 20yrd Walking Lunge
(Recovery: alternate 10yrd walk/stride)
Drills
2x 20yrds A-Skips
2x 20yrds B-Skips
2x 20yrds High Knee + High knee to side
2x 20yrds Sprinter Carokie
3x 5yrd High Knee + 5yrd High Knee Backwards + 10yrd stride
Starts
2x 3pt Start
2x Half Start
2x Falling Start
2x Kneeling Start
Sprints
3 rounds:
20yrd (Walk back recover)
40yrd (Walk back recover)
60yrd (Walk back recover)
(rest 2:00 between sets)
Speed Endurance
1x 200m
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