20080731
20080730
20080729
Tuesday
Rope (5 minutes)
10 x 3 bench press (heavy)
3 rounds:
Inverted med ball throws from the ground (need partner to catch and throw)
Push-ups 20 reps
Bench Dips (feet on ground using only BW) 20 reps
10 x 3 bench press (heavy)
3 rounds:
Inverted med ball throws from the ground (need partner to catch and throw)
- Two arm throws (15 lb.) 20 reps
- Single arm throws (6 lb.) 15 reps ea. arm
Push-ups 20 reps
Bench Dips (feet on ground using only BW) 20 reps
20080728
Monday
Ladder drills warm-up/2 Laps outside (1/2 mile)
5 x 3 "bench" Squats
2 rounds:
25 Lunge Steps
25 upright rows from the ground
25 Back Ext. on ball
25 Thrusters
25 front plate raises
2:00 Plank
5 x 3 "bench" Squats
2 rounds:
25 Lunge Steps
25 upright rows from the ground
25 Back Ext. on ball
25 Thrusters
25 front plate raises
2:00 Plank
20080725
Friday
Ladder Drills
2 rounds:
2 minute run on treadmill 7mph (equal to an 8 minute mile run outside)
Partner curls 10 reps alternating for 2 minutes
Plyo jumps on plyo press machine/6'' lateral box jumps 1 minute ea.(switch with partner at 1 minute)
Sledge hammer hits 15 reps alternating for 2 minutes
35 lb. plate pushes/Plank 1 minute ea. (switch with partner after 1 minute)
Ball throws over net for 1 minute (10 lb.)/Plank 1:00 (throws and plank done together)
2 rounds:
2 minute run on treadmill 7mph (equal to an 8 minute mile run outside)
Partner curls 10 reps alternating for 2 minutes
Plyo jumps on plyo press machine/6'' lateral box jumps 1 minute ea.(switch with partner at 1 minute)
Sledge hammer hits 15 reps alternating for 2 minutes
35 lb. plate pushes/Plank 1 minute ea. (switch with partner after 1 minute)
Ball throws over net for 1 minute (10 lb.)/Plank 1:00 (throws and plank done together)
20080724
Thursday
Rope 3:00
Jog 2 laps (1/2 mile)
Ladder Drills
2 rounds:
Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)
Single leg 6'' box jumps 20 ea. leg
Run outs on vertimax 1:00
Front Squats (bar) 20
Walking lunge + press w/weighted vest (15 lb. db) 1:00
Jog 2 laps (1/2 mile)
Ladder Drills
2 rounds:
Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)
Single leg 6'' box jumps 20 ea. leg
Run outs on vertimax 1:00
Front Squats (bar) 20
Walking lunge + press w/weighted vest (15 lb. db) 1:00
20080723
20080722
Tuesday
5 x 5 Bench Press (135 lb. minimum)
3 rounds:
elevated feet push-ups 20
Pull-ups 20
Standing Military press 20
Good Mornings (BW) 20
Upright rows 20
3 rounds:
elevated feet push-ups 20
Pull-ups 20
Standing Military press 20
Good Mornings (BW) 20
Upright rows 20
20080721
20080717
Friday
Rope 5 minutes
Ground Ladder
10 rounds:
Plyo board 4 square
1-2 (:20)
1-4 (:20)
Upright rows 10 reps (75lbs.)
Box jumps
6 in. (:20)
12in. (:20)
Ground Ladder
10 rounds:
Plyo board 4 square
1-2 (:20)
1-4 (:20)
Upright rows 10 reps (75lbs.)
Box jumps
6 in. (:20)
12in. (:20)
Thursday
Uphill run 20% grade 5 x:15 sec
3 rounds:
Lunge walk w/press (use wt. vest) 20
Superman 50
pull ups 15
reverse over-head med ball throws 8
Thrusters 5 (heavy)
3 rounds:
Lunge walk w/press (use wt. vest) 20
Superman 50
pull ups 15
reverse over-head med ball throws 8
Thrusters 5 (heavy)
20080716
20080715
TUESDAY
2 laps outside (1/2 mile)
Bench Press (at own pace increase wt. ea. set) 5 x 10
5 rounds :20 ea. station
Barbell bicep curls
Ring bench dips
Incline db press (35 lbs.)
Hammer Curls (30 lbs.)
Cable press downs
Incline flies (25 lbs.)
Farmers Walk (60 lbs.)
Bench Press (at own pace increase wt. ea. set) 5 x 10
5 rounds :20 ea. station
Barbell bicep curls
Ring bench dips
Incline db press (35 lbs.)
Hammer Curls (30 lbs.)
Cable press downs
Incline flies (25 lbs.)
Farmers Walk (60 lbs.)
20080702
THURSDAY
Blast through one time....
25 Pull ups
50 Push Press
50 Push ups
50 Knees to elbows
50 Kettlebell Swings
50 Box Jumps
25 Pull ups
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20080701
WEDNESDAY
5 Rounds for Time
25 x Double Unders (200 single unders)
25 x Lunges (25 knee touches each leg)
50 x Sit Ups
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25 x Double Unders (200 single unders)
25 x Lunges (25 knee touches each leg)
50 x Sit Ups
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