Thursday 9/29/16

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)

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) 

 

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)

Sunday 9/25/16

Tabata for total calories: (65)
Assault Bike

(rest 4:00)

Tabata for total calories: (66)
Assault Bike

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

 

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) 

 

Tuesday 9/20/16

20:00 for Calories (226)
Assault Bike

Sit-ups 
75