December 21 Workout

10 sets/2 minute intervals
3 Clean-> Front Squat -> Push Press
36k's

20 minute/30 reps

100 yards Power Wheel /4 minutes

December 20 Workout

Jump Rope Warmup
"+" drill x10 (4x w/ 2ft, 3x w/l&r)

Resisted Running 20/10x6 for 3 minutes total

Jumping
Vertical Jumps (sets of 8, reach with left/right hand 4x each, all purple PPJ)

No Steps (2 bands) reach for ~9'
1 Step Approach (2 bands)
2 Step Approach (2 bands)
No Steps (1 band) reach for 9'6"
1 Step (1 band)
2 Step (2 band)
No Steps reach for ~9'8"
1 Step
2 Step
No Steps
Averaged hitting mark about 5-6/8 on each set
Box Jumps 18" quick off floor
2 bands x9
1 bands x9
0 bands x10
100 jumps total, <70 w/resistance

1-arm pullup 25# assistance 5 sets of l/r overhand/underhand

1-arm floor press 32k x5 x2, 36k x5 x3 (l/r)

December 19 Workout

1 minute on/1 minute rest 15 mintues
Chinups 28
Handstand Pushups 5/4/3/2 14 total
Split Squats 32k's 12/12 24 total
Snathes 32k 10/10 20 total
PW Rollouts 22
PW Curls 35
Push Presses 32k's 8/4 12
Cleans (no momemtum) 32k's 10

1:30 rest

30 seconds on/30 seconrds rest 8 minutes
Chinups 15
Handstand Pushups 4/4 8 total
Split Squat 8/8 16 total
Snatches 32k 6/6 12 total
PW Rollout 12
PW Curls 18
Push Presses 32k's 10
Cleans (no momentum) 32k's 7

December 18 Workout

CARD DECK

Sit outs
Side Lunges
Burpees w/Pushups
Touchdowns 30#

December 17 Workout

5x3 1-arm press 32k's r/l 15 each
5x1 1-arm pullup -25# r/l o/u/l/r 10 each

CARD DECK
24k's Cleans
24k's Mil Presses
Pullups
Tuck Jumps

December 14 Workout

15/15 10 minutes alternating between pairs

1-arm swings 44k 10 r/l x5 each 50 r/l 100 total
Hanging Leg Raises 7's 70 total

D-ball Cleans 100# 6sx5, 7s x5 65 total
Cable Press (Black) 7 70 total

December 13 Workout

Pushed Truck ~40 yards x7 ~ 1 min each

December 12 Workout

20 Hip Slaps Handstand (20 each side)
10 Hip Slaps Pole Climb (10 each side)
5 Foot-Up Lunges w/ kick foot up to butt (5 each side) (0, 15, 20, jump lunges)
50s Jump Rope Doubles F/B
4x/30:00

December 11 Workout

100 Burpees w/ Pushup and w/ Pullup ~9 foot bar
25 minutes

December 10 Workout

50s
44k Renegade Rows 50 total 5x5 r/l (3 1/2 min)
Alternating Press 50 total 25 r/l (5, 4, 3, 3, 4, 3, 3)
Box Jumps 44" 50 total (10, 8, 8, 6, 6, 12)
Pistols 24k 50 total 25 r/l (9 minutes)

December 7 Workout

5x5
Pushups w/ 2 Green PPU
Body Rows

1-leg Deadlift 44k's
Pistols 24k

December 6 Workout

100f-90b-80f-70b-60f-50b-40f-30b-20f-10b Doubles Jump Rope w/ Green Rope
100-90-80-70-60-50-40-30-20-10-10 Yards Power Wheel Crawl (1/3 mile)

100 (10 laps 4/3/2/1)
9 laps (3/3/3)
8 laps (2/2/2/2)
7 laps (3/2/2)
60 yards (30/30)
50 yards (30/20)
40 yards (20/20)
30 yards (30)
20 yards (20)
10 yards (10)

December 5 Workout

1 minute each/1 minute rest 15 minutes total.

Snatch 10 left/10 right 20 total w/44k switched at 30 seconds
Split Squats 24k’s 24 total
Handstand Pushups 5/4/3 12 total
Pullups 28,
Cleans 24k’s (tried to kill momentum at the bottom, but didn’t touch floor) 20 total
Push Presses 24k’s 10/10 20 total.
PW Curls 30 total
PW Rollouts 24 total

1:30 rest
:30 seconds each/:30 seconds rest for 8 minutes (25 minutes total)

Snatch 5 l/ 5 r 10 total w/44k
Split Squats: 14 w/24k’s
Handstand Pushups: 8
Pullups: 15
Cleans: 12 w/24k’s
Push Presses: 12 w/24k’s
PW Curls: 15
PW Rollouts: 14

December 4 Workout

~29 minutes
50 Jump Rope Doubles F/B
5 r/l TGU w/36k (alternate each rep) w/ floor press each rep

4x JR, 3x TGU

December 3 Workout

100 yards

Lateral Handstand Walk 24 rlr, 24 lrl, 12 f, 10 f, 12 f, 18 rl
Tire Pulls Large 10, 12, 12, 12, 24, 12, 18
Lunges 32k's 15, 15, 15, 15, 15, 15, 10 (100 lunges too)
Traveling Swings 32k 20, 60, 20 (100 swings too)

December 1 Workout

15/15 10 minutes
1-arm snatch 36k 5s 50 r/l 100 total

100 Burpees (w/pushup) ~10 minutes\

Thinkers 45/15 (f/l/r/s) x2