Day 40

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,

200m Run
10 Thrusters (95/65) (From Ground)

Day 23 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Warm-Up

3 x 400m Run (Moderate Pace)

Rest 3 minutes between efforts

C. Conditioning

EMOM x 10 minutes (10 sets),

100m Sprint

immediately into

EMOM x 10 minutes (5 sets),

200m Sprint

Day 2

A. Run 

3 x 400m Run @ 85-90% (rest 3 min after each) 

B. EMOM x 10 Minutes 

Odd: Weighted Mixed Grip Pull-up x 5, climbing 

Even: Hollow Body Rock x 15 rocks; for quality 

C. Superset 

Five sets of,

Ring Dips x 5 reps, weighted, working up in weight 

Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)

D. MetCon (AMRAP) x 12 Minutes 

200m Run 

15 C2B Pull Ups 

9 Power Clean (115/75) 

Rest 1 minute between efforts

Day 114 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Conditioning

Every 2 minutes for 40 minutes,

200m Sprint

- Stay consistent with your times.

Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 98

A. Sprint Work

10 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

B. MetCon

With a 30 minute running clock:

60 Strict Pull-ups

* every time you drop off the bar, 200 yard penalty lap *

In remaining time:

Max Toes 2 Bar

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 28

A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%

Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run

10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

Day 16

A. EMOM x 20 Minutes

Push Press x 1

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

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.

Day 13 (Track Session)

Track Session

A. Bounding

4 x 6 Hurdle Hops

B. Speed Work

4 x "Flying 40's"

- Jog 20 yards
- Sprint 40 Yards
- Jog 20 yards

C. Sprints

Every 2 minutes, on the minute x 12 Minutes (6 rounds):

200m Run

Day 3

Track Session

A.) 6 x 6 Hurdle Hops

B.) 300 yard Shuttle (6×25 yds out and back)

Rest 5 minutes

C.) 300 yard Shuttle, 6×25 yards out and back

D.) 6 x 200m Run, on the 2 minute.

– Attempt to hold the same pace for all six sets.

Day 92

A. Track Session

Every (2) Minutes on the minute x 12 minutes:

200m Run

B. Strength

Split Jerk (5-5-3-3-3-1-1-1-1-1)

C. MetCon (Time)

5 Rounds for time of,

12 Burpees
12 DB Push Jerk (45/30)

Day 178

A.) Front Squat (3-2-1-3-2-1-6) 

Rest 2 minutes between sets

80% x 3 

85% x 2

90% x 1

85% x 3

90% x 2

95% x 1

80% x 6

B.) Bulgarian Split Squat (3 x 8), across (each leg)

C.) Cable Pull Through (3 x 12), across

- Sub Banded Good Mornings (3 x 15-20) if you do not have a cable machine.

D.) Cable (or Banded) kneeling crunches (3 x 15)

E.) MetCon:

10 Rounds

200m row
30 Sec. rest

Day 122 (Track Session)

A.) Bounding 

Hurdle Hops (6 x 6) demo

B.) Agility

4 x 10-20 yard out and back shuttle, rest as needed

C.) Conditioning

8 x 200m run, on the 2 minute

Day 114

A.) Bounding and Sprinting

a.) Hurdle Hops (6 x 6) demo

b.) 4 x Pro Agility Shuttle (5-10-5)
c.) 6 x 200m Run, on the 2 minute

B.) Deadlift

Work up to a heavy double

C.) Skills: For Time,

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

Unbroken Double Unders

*If you trip up, you MUST restart that set*

Day 103

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Swim

Five sets of:

Swim 200 Meters
Rest 2 minutes

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 74 (Track Session)

Bounding

A.) 6 x 6 Skater Hops for distance (Demo)

B.) 6 x 1 Broad Jump (work up to today's max distance)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) Every 2 minutes x 16 minutes (8 sets)

200m Run

Off Season: Day 57

A.) Bounding (demo)

10 x standing triple jump, rest as needed.

 

B.) Sprints (demo)

5 shuttles of: 10 yards and back + 20 yards and back, rest as needed.

C.) Track Session: “Tosh Sprints”

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Off Season: Day 37

A.) EMOM for 10 Minutes:

1 Clean @ 90%

B.) Every minute, on the minute for 5 minutes:

5 Hang Power Cleans (155/105)

C.) Bench Press @ 30X0

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

D.) Five Rounds for time of,

200m Run

40 Double Unders

10 KB Swings (70/53)

Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)