Day 67

Mobility: Shoulders

A. Strength

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B. Skill

1. 4 x 10 - Hollow/arch swings on bar

2. EMOM x 8 minutes - 6-10 CTB pull-ups (stop when form breaks)

3. Accumulate 20 Inch worms walking to hollow plank position + 2 push-ups

C. MetCon (Time)

10 rounds for time of,

10 Push-ups

10 Box Jumps (24/20)

D. Accessory Work

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps

Rest as needed

Flexibility: Lats/Shoulders

Day 66

Mobility: Shoulders/Ant. Hips

A. 2 Sets Not For Time:

40 OH Walking Lunge (45/25) plate
20 Sit Ups
20 Banded GM
45 sec Elbow Plank Hold

B. Strength

Pause Front Squats (6 x 4)

C. Conditioning

1. AMRAP x 8 minutes

5 DB Man Makers (45/25)
30 DUs 

2 mins. rest into

2. AMRAP x 5 minutes

10 DB Reverse Lunges (45/25)
20 Cross Mountain Climbers 

Flexibility: Lower Back/ Ant. Hips/Calves

Day 65

A. Bench

Bench Press - 5RM 

B. Superset

Strict Press x 5

Strict Pull-Up x MAX

- Rest as needed

B. Metcon (Time)

15-9-6-6-9-15

OverHead Bar Lunge (95/65)
T2B

Day 64

A. Warm-Up (2 rounds) 

10 Banded Lateral Walks (each direction) 

10 Banded Hip Extensions
10 Banded Squat 

10 Banded Good Morning
10 Hawaiian Squats per sideHollow Body Hold/Rocks x 45-60 seconds 

B. Strength 

Deadlift – Heavy Single 

C. Accessory Work 

EMOM x 12 minutes (4 sets)

Min 1: 8 Romanian Deadlifts – you choose the weight
Min 2: 40s Plank Hold on elbows
Min 3: 40 Double Unders (or 30s of attempts) 

D. Accessory Work 

4 x 12 KB Front Rack Alt. Reverse Lunges (6/leg)

– you choose the weight

Day 63 (Conditioning Session)

A. Warm-up

800 meter jog

B. Aerobic Capacity/ Agility

2 sets of,

300 yard shuttle (50 yds down and back x 3 trips)

rest 90 sec
300 yd shuttle, time must be within 5 sec of previous time
rest 3 min 

C. Sprints

10 sets of,

Lunge walk 30 yards, jog 30. Turn around. 2 deep breaths, sprint flat out 60 yards back to start. 

rest 30s

D. Strength/Agility

8 sets of,

15 push-ups, sprint 20, touch line, sprint back to start, immediately repeat.

Day 62

A. Strength

Front Squat (4 x 6)

B. Accessory Work

Four sets of:

Banded Good Mornings x 12 reps
Rest 30 seconds
Supine Hamstring Curls with Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

C. MetCon (Time)

20 Burpees

10 Alt. DB Snatch (70/50)

20m Shuttle
10 Alt. DB Snatch (70/50)
40m Shuttle
10 Alt. DB Snatch (70/50)
60m Shuttle
10 Alt. DB Snatch (70/50)
80m Shuttle
10 Alt. DB Snatch (70/50)
100m Shuttle

20 Calorie Row

Day 61 (Track Session)

A. Bounding 

Hurdle Hops (4 x 6)

B. Warm-Up

800m Run (Warm-up pace)

C. Conditioning

10 x 200m Sprint

*200m walk as recovery*

D. Cool Down

400m run (Recovery Pace)

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 59 (Track Session)

A.   Core

4 Rounds

- 20 sec. R side plank/ 10 sec. off
- 20 sec. high plank hold/10 sec off
- 20 sec. L side plank/10 sec off
- 20 sec Glute bridge/ 10 sec off

B.   Conditioning:

4 Rounds:

300 yard shuttle (50 yds down and back x 3 trips)

rest 90 sec
Repeat 300 yd shuttle, time must be within 5 sec of previous time
rest 3 min

Day 58

A. Max Effort Movement

Front Squat (5-5-3-3-1-1)

B. Single Leg Accessory Movement

Bulgarian Split Squat 3 x 6-12

C. Posterior Chain Movement 

Hip Extension/ Leg Curl 3 x 12

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Day 57

A. Max Effort

Bench Press (Work up to 3RM)

B. Accessory

DB Floor Press (2 x MAX)

- Rest 2-3 minutes between efforts. 

- Pick a weight you can get 15-20 reps on for your first set.

C. Superset (3 sets of)

Pull-Ups x 6-8 (Weighted if applicable)

BPA x 12

D. MetCon (Time)

21-18-15-12-9-6-3 

Plate GTOH* (45/25) 

5 Burpees and 30 Double Unders between rounds. 

*ground to overhead anyhow with a plate. 

Day 56 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

2 sets of pogo hops x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

4 x 20 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

10 x 50yd Sprints

30s Rest between efforts

Day 55

A. Max Effort Movement

Work up to a heavy 2 rep Deadlift

B. Acccessory Movement

4×8 Romanian Deadlift

C. Single Leg Movement

3 x 8 Front Rack Reverse Lunges (Each leg)

D. Core

4 x 12 Barbell Rollouts

Day 54 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

3 sets Ladder Drills x length 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

3 x 10 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

EMOM x 10 Minutes,

100m Sprint

Day 53

A. Warm-up

Row 6 x 500m, 1 minute rest between efforts

B. Strength

Strict Press - 5RM

C. MetCon (AMRAP) x 10 Minutes

10 Push Press (95/65)

10 Hand Release Push Ups

10 Wall Balls (20/14)

D. Core

Accumulate 100 Hollow Rocks

Day 52

Did this little gem as a change up today. Have some fun!

Day 51 (Track Session)

Had to hit a second track session in a row based on this weeks weather forecast.

A. 10x50 yard 3/4 sprints (active warm-up)

B. 10x40 yard sprints (slow jog back to start as recovery)

C. 10x30 yard sprints (back pedal to start as recovery)

D. 10x20 yard sprints (max intensity) lunge walk back to start

E. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 sets.

Day 50

A. Jump rope 60 seconds, drop rope and do 10 high squat jumps. This is one rep. 15 seconds rest. 5 reps

B. Sprint 50 yards, then slow jog back to start as active recovery. 10 reps

C. Sprint 40 yards, then immediate back pedal back to start. 10 reps

D. Sprint 30 yards, then lunge walk back to start. 10 reps

E. Sprint 20, touch line, sprint 20 back to start (100%) 15 seconds rest. 5 reps 

F. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 reps.

G. Buffalo runs: Standing on the sideline, sprint the width of the field, touch line, sprint back, touch line, sprint back, touch line and sprint back to start. 2 minutes rest. 4 reps.

Day 49

A. Strength

Front Squat (4 x 7) 

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. Strength

Back Squat (4 x 7)

Start at your last set of Front Squats. Build as heavy as deemed fit.

C. MetCon (Time)

10 rounds for time of,

250m Row

10 Toes to Bar

Day 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 47

A. Skill/ Strength

Work up to today's 3RM Hang Power Clean

B. MetCon (AMRAP)

5 rounds for max reps of,

1 min at each station with 1 min rest between rounds

Double Unders

Strict Hand Release Pull-ups

Reverse Lunges

DB Push Press (30)

Day 46

A. Strength

EMOM x 18 Min,

ODD: 1 Rep Jerk

EVEN: 20 Double Unders

B. MetCon (Time)

5 Rounds for time of, 

25 Calorie Row 

12 Alternating DB Snatches (70/53) 

9 Knees 2 Elbows

Day 45

A. Pulls

Weighted Chin-Ups – 3RM

B. MetCon (AMRAP) x 15 Minutes

30 Bench Press (135/95) 

45 Calorie Row 

C. “Double Annie”

MetCon (Time) 

100-80-60-40-20 

Double Unders 

50-40-30-20-10 

AbMat Sit-Ups 

Day 44

A. Squat

EMOM x 10 Minutes,

Front Squat x 3 @ 65%

B. MetCon (AMRAP) x 30 Minutes

200yd Shuttle Run
1 Round of "Cindy"

"Cindy":

5 Pull-ups
10 Push-ups
15 Air Squats