December 2 Workout

(yellow/green, green, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

1-arm press 44k 5x1
Pullup 44k 5x3

December 1 Workout

Clean and Jerk 24k's 85 reps 10 minutes 15/15 skipped 3 sets

Deadlifts 275x5
Burpees w/pushup x10
x5 6:26

Fr Squat 135x5x3
Back Squat 135x5, 185x5, 205x5x3

November 30 Workout

5k running

November 29 Workout

Yellow/Green, Green, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40ks 5x1,1,1 -attempts with 44k's
1-arm pullup 10# 5 sets

November 26 Workout

1 minute each x2
1st time 100 total, 2nd time 92 total
24k's
Jerks 27, 25
Snatches, 21, 16
Fr Squats 21, 21
44k's
Deadlifts 31, 30

November 24 Workout

14 minutes
100 pullups
100 pushups
7 minutes
100 pw pikeups
7 minutes
100 squats
7 minutes
25 pistols r/l

November 21 Workout

Yellow/Green, Green, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 36ks 5x3
1-arm assisted 15# 5 sets

November 19 Workout

Tire Flips
Jump Roping

November 17 Workout

PPU Pushups 8s
Body Rows 8s
20 minutes

Squats 10s
Swings 10s
Rollouts 10s
10 minutes

November 16 Workout

Time Trial

November 14 Workout

Card Deck
Divebombers
Pullups
Squats
TDs

November 13 Workout

20 Muscle Ups
25 squats
15 muscle ups
50 squats
10 muscle ups
75 squats
5 muscle ups
100 Squats

November 12 Workout

Tire Flips 25
Power Wheel Crawl

November 11 Workout

Deadlifts 385
Bench Press 185 5x5

(green/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'1"
Broad Jumps 24" 10s

1-arm press 40k 2,1,1,1,1
2-arm pullup 40k 5x4

November 10 Workout

1-10-1 100 total
Hindu Pushups
Body Rows
Box Jumps
Leg Curls

November 5 Workout

Mountain Biking

100 yards

HS Walking
KB Drag
Walking Lunge
Broad Jump

November 4 Workout

Mountain Biking

November 3 Workout

Mountain Biking

5x5
HSPU
Weighted Pullup
1-arm snatch
Pistol

October 31 Workout

Mountain Biking

20 Pushups
20 Pullups
20 Sit Up Reach
150s
x5

October 30 Workout

Mountain Biking

October 29 Workout

20 hip slaps
10 cleans
5 lunges
150s jump rope

October 28 Workout

(green/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 24" 10s

2-arm press 36k's 5x1
1-arm pullup -4k 5 sets

October 22 Workout

Mountain Biking - Trek

Tire Flips
KB Snatches

October 21 Workout

Mountain Biking - Trek

October 21 Workut

Mountain Biking

October 20 Workout

10->1
Pullup Burpees
Deck Squats Box Jumps

October 19 Workout

(yellow/green, green, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 44k 2,3,3,4,4,4
1-arm pullup -4k 5 sets

October 18 Workout

100 Yard PW
Mountain Biking

October 17 Workout

Mountain Biking

October 15 Workout

100 100# D-ball Clean-Squat-Press

October 14 Workout

Mountain Biking - Trek

Yellow/Green, Green, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k 5x1

1-arm pullup 10# 5 sets

October 13 Workout

1 min/1 min/30 sec/30 sec
Pushups
Body Rows
Press
Clean
HSPU
Chins
Split Squats
Leg Curls
Front Squats
Swings

October 10 Workout

20-14-10-4
Renegade Rows 44k
Floor Press 44k

October 3 Workout

10 minutes 20k 200 reps no rest
14-13-12-11-10-9-8-7-6-4-3-2-1

October 2 Workout

Mountain Biking - Trek

5x5
1-arm pushups
1-arm body row
1-leg deadlift 44ks
step ups 44ks

September 30 Workout

Mountain Biking - Trek

Yellow/Yellow, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40ks 6x1, 1x2
1-arm assisted 10# 5 sets

September 29 Workout

48k Swings 10->1
24" Box Jumps 10->1

September 27 Workout

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 30y 2/1/0 12/12/10

1-arm pullups -4k 5 sets
1-arm press 44k 5x1 l/r

September 25 Workout

Mountain Biking - Trek

September 23 Workout

Running elver 5 laps 13:51

(yellow/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 24" 10s

2-arm press 36k's 5x4
1-arm pullup -4k 5 sets

September 22 Workout

Handstand Walking
Power Wheel Crawl

September 18 Workout

Mountain Biking- Trek

September 17 Workout

9/17
(yellow/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

1-arm clean/press 36k 5x5
pullups 44k 5x5

1-arm snatch 44k 4x5, 48k 2,2,1

September 16 Workout

Biking
Mountain Biking

September 15 Workout

15/15 Workout
pushups 12s
Pullups 6/7
Squats 10s
Swings 48k 10s

Mountain Biking

September 12 Workout

20 pullups x5
20 pushups x5
20 MB Sit Up Reach x5
run 500 yards x4

27 minutes

September 11 Workout

Biking
Mountain Biking

September 10 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s


24k's 4x6
Double Snatches
Double Jerks
Turkish Get Ups

September 8 Workout

10-1
Divebombers
Pullups
Deck Squats
Stability Ball Leg Curl

September 7 Workout

Biking - Trek

September 6 Workout

9/6
Yellow/Yellow, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40k 6x1,1,1 18 total
1-arm assisted -4k 5 sets

September 5 Workout

Biking - Commute

September 3 Workout

5x5
HSPU
Body Row (no feet)
high Box Step Ups

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 30y 2/1/0 12/12/10

Pullups 48k 5x3
Push Presses 44k's 5x3

September 3 Workout

5x5
Handstand Pushup
Body Rows
High Box Step Up

September 2 Workout

Biking Commute

August 29 Workout

Biking - Commute

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dive Bombers
Pullups

August 28 Workout

Biking - Commute

August 27 Workout

Mountain Biking - Time Trial

5-4-3-2-1 TGU/Jump Rope 150 f/b
32k-36k-40k-44k-48k

August 26 Workout

Biking- Commute

Elver 6 laps -14:15

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 36k's 10x3
1-arm asst pullups -4k 5 sets

August 25 Workout

Biking - Commute

4x6
Tire Flips
Dips w/vest
Step Ups w/vest
44k's clean (6x4)
36k snatch r/l

Mountain Biking

August 24 Workout

(yellow/yellow, yellow, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

1-arm push press 44k 5x5
1-arm 90 deg 5x10

August 22 Workout

Moutain Biking - Trek
Biking - Commute

August 21 Workout

Bike - Commute

August 20 Workout

Mountain Biking - Time Trials

6-5-4-3-2-1
HSPU
PoleVaulters
Pistols
44k 1LDL

August 19 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1 15 reps total
1-arm pullup -4k 5 sets

Elver 4 laps ~13 minutes

August 18 Workout

12-10-8-6-4-2
Plyo Pushups
Plyo Pullups
Swings 48k

August 15 Workout

Mountain Biking -Trek

r/l
10-9-8-7-6-5-4-3-2-1
1-arm Snatches 24k
Split Squats

Dive Bombers

August 14 Workout

Moutain Biking -Trek

Yellow/Yellow, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

1-arm press 40k right 5,5,5,4,5,1 left 5,5,5,2,2,2,2,2
1-arm assisted -4k 5 sets

August 11 Workout

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 30y 2/1/0 12/12/10

Pullups 44k 5x5
Pushups 44k 5x5

August 8 Workout

Moutain Biking -Trek

Card Deck
Dips
Pullups
Lunges
Alt Toe Touch

August 7 Workout

Mountain Biking - Trek

August 6 Workout

Biking - Time Trials

5x5
Pushups +44k
Pullups +44k

3x15
Squat +44k
Swing +44k

4x10
PW Rollouts

August 5 Workout

Running Elver 5 laps 14:16
Mountain Biking - Trek

August 4 Workout

10-1

HSPU
Pullups+WeightVest
Swings

August 2 Workout

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 36k's 3x4,6x3
1-arm asst pullups -4k 5 sets

August 1 Workout

Mountain Biking - Trek

12-1
Divebombers
Body Rows
Leg Curls

July 31 Workout

Mountain Biking - Trek

July 30 Workout

5x5
Pushups +40k
Pullups +40k
1-leg Curls

8x5 Tire Flips ~8 minutes

July 29 Workout

(yellow/yellow, yellow, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 44k 5x3
1-arm 90 deg 5x10

July 28 Workout

Mountain Biking

TGU's/Jump Rope 150's
5 32k
4 36k
3 40k
2 44k
1 48k

July 27 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1 15 reps total
1-arm pullup -10# 5 sets

July 25 Workout

Biking - Trek

July 24 Workout

Biking - To Trek

July 23 Workout

Mountain Biking - time Trials

Plyo 50's chest slap, clap
Pushups 10x5
Pullups 10x5

July 22 Workout

Mountain Biking - Trek

July 21 Workout

Mountain Biking - Trek

Tire Flip 8x4 <8 minutes

Pullups 20# Weighted Vest 4x8
Step Ups 20# Weighted Vest 4x8
JG Curls Weighted Vest 4x8

July 20 Workout

Yellow/Red, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 10/10/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 10x3
1-arm assisted -10# 5 sets

60/60x8,30/30x8
HSPU 12/8
Pullups 25/15
Pushups 35/20
Body Rows 40/20
Split Squats 40/20
Cable Extensions 35/20
PW Curls 40/20
PW Rollouts 25/15

July 19 Workout

Biking - Blackhawk

30 Muscle Ups 10 minutes

1-leg Deadlifts 44k's 5x5
Pistols 5x5

July 18 Workout

Mountain Biking - Trek

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 2/1/0 14/12/10

1-arm press 40k's 5x4 r/l
pullups 44k 5x5

July 16 Workout

Mountain Biking - Time Trials

July 15 Workout

Biking - Trek

Running 5 laps -13:50

100 Cleans-Squats-Presses 100# D-ball 27:15

July 14 Workout

Biking - Trek

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1
1-arm asst pullups -10# 5 sets

July 13 Workout

Biking - Blackhawk

July 10 Workout

Biking to work

July 9 Workout

Red/Yellow, Yellow, None
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'1"

Box Jumps 24" 2/1/0 10s

2-arm press 36k 6x3,6x2
1-arm pullup -10# 5 sets

Mountain Biking - Time Trials

July 7 Workout

HSPU 1-10
Pullups 10-1
Swings 10-1

Floor Press 44k's 4x6
Renegade Rows 44k's 4x6
Split Squats 44k's 4x6
1-leg deadlift 4x6

July 6 Workout

Mountain Biking - Sheboygan

"+" drill

red/Red, red, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40k's 12x1
1-arm assisted -10# 5 sets

July 4 Workout

Mountain Biking - Kettles

July 3 Workout

Biking to work
Mountain Biking - Trek

July 2 Workout

Mountain Biking - Trek

20 HSPU feet on box
20 Body Rows
20 Lunges
Run Around Building
x4

July 1 Workout

Mountain Biking - Trek

Med Ball Dunking

(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"
Broad Jumps 2/1/0 30y

1-arm press 40k 5x3 r/l
44k pullup 5/4,1/4,1/3,2/3,2

June 30 Workout

Mountain Biking - Trek

100 Burpees Pullups 3/3 18 minutes

June 28 Workout

Mountain Biking - Levis Trow 100 (50 miles)

June 26 Workout

Biking - Commute

(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 2/1/0 10s

2-arm press 36k 3x2, 2x6, 1x2 30 total
1-arm pullup -10# 5 sets

June 25 Workout

Mountain Biking - Trek
Mountain Biking - Time Trials

Card Deck
Alligator Pushups
Pullups
Capoeira Lunges
Swings 48k

June 24 Workout

1-foot r/l/fx2 15y

(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 2/1/0 8s

2-arm push press 44k 5x3
1-arm 90 asst pullup 5x10 r/l

June 23 Workout

15 Double KB Snatches 24k's 12/12/12/8/4/4
25 Jump Rope doubles forwards
15 Box Jumps 42" 10/10/10/6/6/6/6/6
25 Jump Rope doubles backwards

June 21 Workout

Mountain Biking - Trek

Bike
Jumping (red/red, red, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 2/1/0 10s

2-arm press 40k 1x5
1-arm pullup -20# 5 sets

June 20 Workout

Biking - Big Ride ~90 miles

June 18 Workout

Mountain Biking - Time Trial Blackhawk

5x5 r/l
Renegade Rows 44k's
Floor Press 44k's
Split Squat Suitcase 44k's
1-leg deadlift 44k's

June 17 Workout

Elver - 7 laps -18 minutes

June 16 Workout

Mountain Biking - Trek

10-9-8-7-6-5-4-3-2-1 w/20# vest
Pullups/Pushups/Lunges
Pistols

June 14 Workout

Resisted Running

Yellow/Red, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 5x4,3,2 25 total
1-arm assisted -10# 5 sets

June 13 Workout

50 44k KB Renegade Rows r/l 100 total 10x10
50 DiveBombers
100 Split Squats
50 48k Swings

June 11 Workout

Biking, Time Trials 21:28

Overhead Carry 28k 50/25/25
Jump Rope 100f
Rack Carry 36k 25/38/37
Jump Rope 100b
Overhead Carry 28k 38/37/25
Jump Rope 100f
Rack Carry 36k 38/37/25
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b

June 10 Workout

MB Dunking

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 2/1/0 10s

1-arm press 40k 5x3 r/l reps
pullups 44k's 5x5

Elver 6 laps 14:30

June 9 Workout

4x6
HSPU (low yoga blocks)
140# D-ball cleans
Pistols 6r/6lx3
Pistol 28k,32k,36k,40k,44k,48k r/l
Snatch 28k,32k,36k,40k 4 r/l, 44k 1 r/l, 48k swing 7 r/l

June 7 Workout

Biking - 60 miles

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 24" 2/1/0 10s

2-arm press 36k's 5x4 reps
1-arm assisted pullups -10# 5 sets

June 6 Workout

x3
20 Hindu Pushups
20 Box Jumps (15/15/15/15)
20 Pullups (15/15/15/15)
20 Cleans 100# (12/12/12/12/12)
1 lap ~500 yards

June 5 Workout

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 44k's 3/3/2/2/3/2
1-arm assisted pullups -15# 5 sets

June 4 Workout

Biking - Time Trials

15/15 10 minutes
8's Pushups
8's Pullups 8,8,8,8,8,8,8,5,5,3,3
8's Sit Up Reach
10's Swings 48k

June 3 Workout

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 36k's 5x4 20 total
1-arm assisted pullups -10# 5 sets

June 2 Workout

Biking - Trek

5/5/5/5/5/5/5/5
1-arm snatch r/l, 1-arm clean r/l, 1-arm press (20k-28k)/push press(32k+) r/l, 1-arm jerk r/l
20k
24k
28k
32k
36k
40k (broken)

May 31 Workout

Biking - Loop

"+" drill

Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 13/11/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 10x3 total
1-arm assisted -10# 5 sets

May 29 Workout

Biking - Trek

1-foot line drills

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'1"

Broad Jump 10s ~85"/95"/105"

1-arm press 40k 5x2 r/l
Pullups 40k 5x5

May 28 Workout

Biking - Trek

May 25 Workout

Biking - Kettles

May 24 Workout

Biking - Blue Mound

May 23 Workout

100 Burpee Chinups <20 minutes

Biking Trek

May 22 Workout

Biking -Trek

Med Ball Dunking

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump ~22" 2/1/0 10s

2-arm press 4/3/2x9
1-arm pullup asst -10# 5 sets

May 21 Workout

Biking - Blackhawk
12-10-8-6-4-2-8 50 total
Pushups Red
Pullups
Swings 48k
Squats

May 20 Workout

Biking- Trek
Elver - 6 laps ~15 minutes

May 19 Workout

28k snatches 8r/8l 8 minutes
rollouts 6/6/6/7x4 100 total
pistols 6/6/6/7 r/l 50 r/l 100 total

May 18 Workout

Mountain Biking - Treadfest

May 16 Workout

Mountain Biking - Trek

+ drill

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 10s

2-arm push press 44k's 5x3
1-arm 90 deg pullups 5x10

May 15 Workout

Mountain Biking - Trek, Badger Prairie

May 14 Workout

Mountain Biking - Trek, Blackhawk

60 2-arm KB snatches 24ks (10,10,10,10,5,15)
100 Doubles forward
60 box jumps 6x10
100 Doubles backward

~18 minutes

May 13 Workout

Agility Ladder

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 36k's 3x3 2x8 25 total
1-arm assisted pullups -15# 5 sets

6 laps - 15 minutes

Mountain Biking - Trek

May 12 Workout

6-5-4-3-2-1-3-3-3 30 total
HSPU
Muscle Ups
Renegade Rows 44k's
Floor Press 44k's
Cleans 44k's

Mountain Biking - Trek

May 11 Workout

Resisted Running

Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 4/4/4/4/3/3/3 25 total
1-arm assisted -15# 5 sets

May 10 Workout

Mountain Biking - Kettles

May 9 Workout

Mountain Biking - Trek

15/15 10 minutes
D-ball Cleans 5/6x5 60 total (inc Clean before Press)
D-ball Press 5s 50 total

15/15 15 minutes
28k 1-arm KB snatch 7s 140 total
hangling leg raises 5s 50 total

May 8 Workout

Mountain Biking - Trek, Blackhawk

1 foot lateral/broad jumps x2

Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"

Broad Jumps 2/28y/12,1/30y/12,0/30y/10

Press 1-arm 40k r 1/2/3/3/3/3/3, l 3/3/3/3/3/1/2
weighted pullups 40k 5x5

May 7 Workout

50s Pushups Yellow band
50 Renegade Rows 44k's
50 Swings 40k
50 Pistols (l/r) 5/5/4/8/7/6/5/4/3/2/1

May 6 Workout

Moutain Biking - Trek

Med Ball Dunking Drill 4k,5k,7k

Jump (red/yellow, red (should've been yellow), none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"

Lateral Jumps ~22" 2/1/0 8s

Press 2-arm 36k's 3/3/3/2/3/3/2 19 total
1-arm assited pullups -15# 5 sets

May 5 Workout

Mountain biking - trek

20 Handstand hip slaps
10 chinup hip slaps
5 footup lunges
50 doubles f/b

May 4 Workout

Mountain Biking - blackhawk

"+" drill 10 sets 2/2/2/r/r/r/l/l/l/2

Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'3"

Depth Jumps 24" 2/1/0 8s

Push Press 44k's 5x3
1-arm assited pullups -20# 5 sets

May 2 Workout

Box Jumps 20/10

Jumping (red/yellow, yellow, none, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 36k's 5x4
1-arm assisted pullups -15# 5 sets

May 1 Workout

Moutain Biking - Trek

25+ minutes
20 Hindu Pushups
20 Hindu Squats
x5
7 laps 500 yards (2 miles total)

April 30 Workout

Mountain biking - trek - 1 hour
Mountain biking - blackhawk - 1 hour

D-ball 1 minute 80#
Cleans 30
Press 24
Front Squat 18
Push Press 17
Clean/Press 12
44k Swing 40

30 seconds
Cleans 15
Press 16
Front Squat 12
Push Press 13
Clean/Press 8
44k swing 20

April 29 Workout

All red
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 3/3/2/2/2/2/2
1-arm assisted -15# 5 sets

Elver 5 laps 14 minutes

Moutain Biking -trek

April 28 Workout

Mountain Biking - trek 20 minutes (flat)

left/right
32k 1-arm swing 20
32k 1-arm press 12
32k 1-arm swing 14
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 6
32k 1-arm press 5
32k 1-arm press 3
32k 1-arm press 3
32k 1-arm press 2
32k 1-arm press 1x3
(50 of each)
100 yards lunges

April 27 Workout

Mountain Biking - Kettles

April 26 Workout

Resisted running

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 10 (2)86"/(1)95"/(0)104"

1-arm press 40k 7x2 r/l
2-arm pullup 44k 4/4/4/4/3/3/3

April 25 Workout

10-9-8-7-6-5-4-3-2-1
Renegade Rows 44k's
Floor Press 44k's (5,5/5,4/8/7/6/5/4/3/2/1)
Swings
Step Ups 44k's 18" 3x5

April 24 Workout

1-foot line drills

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

lateral Jumps ~22" 2/1/0 10s

2-arm press 36k 4/3/3/3/3/2/2/2/2 24 total
1-arm asst pullup -15# 5 sets

April 23 Workout

Mountail Biking Kettles 1 hour

April 22 Workout

Med Ball Dunking

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 40k 5,5,5,10
1-arm pullup 90 deg 5x10

Elver 5 laps ~17 minutes

April 21 Workout

40's Plyo

Plyo Pushups 10x4
Plyo Chinups 8x5 clap, slap chest, reverse grip, clap, slap chest
Box Jumps 42" 5,5,6,6,6,6,6
Leg Curls PW w/band 10x4

6-5-4-3-2-1
PoleVaulters
HSPU

Mountain Biking Trek

April 20 Workout

1 hour Badger Prairie

April 19 Workout

2 hr bike ride + 30 minute quarry ridge

Jump Rope 20 minutes

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 sets of 10

2-arm press 32k's 6 sets x5
1-arm asst pu -20# 6 sets

April 17 Workout

Sumo DL (Bed) 12-11-10-9-8-7-6-5-4-3-2-1
HSPU 12-1 (6/6/6/5/5/5/5/4/4/4/4/3.3/3/3/2/4/3/2/1)
Box Jumps 12-11-10-9-8-7-6-5-4-3-2-1
Pushups 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pistols 10-9-8-7-6-5-4-3-2-1
Sit Ups 10-9-8-7-6-5-4-3-2-1

April 15 Workout

Renegade Rows 60#+ 5x5
Press 60#+ 5x5
Pullups 5x5

April 14 Workout

DB Bench Press 60#+ 10-9-8-7-6-5-4-3-2-1
Lat Pulldown 120# 10-9-8-7-6-5-4-3-2-1
Hindu Squats/Pushups 10-9-8-7-6-5-4-3-2-1

April 10 Workout

40/20 5 stations 6x thru 30 minutes

Jump Rope (doubles forward, backwards mix doubles/singles
Lunges
Hindu Squats
Cable Punches
Chest Passes

April 9 Workout

Card Deck

Fast/30:00

HSPU (low depth)
Cleans 90#
Swings 44k
SU Reach 7k

April 8 Workout

Agility Ladder 5 minutes

(all red bands)
Box Jumps 24" 2 bands x10, 1 band x10, 0 bands x10
Depth Jumps 24" 2 bands x16, 1 band x16, 0 bands x16
Lateral Jumps 24" 2 bands x20 (10 r/l), 1 band x20, 0 bands x20
Broad Jumps 24" 2 bands ~28 yds/12 jumps, 1 band ~30 yds/10 jumps, 0 bands ~30 yards+/10 jumps

1 arm pullup -15# 5 sets
2-arm press 36k's 4/4/4/3/3/3 21 total

April 7 Workout

Biking 1 hr (lake loop)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 reps)
Dive bombers
Body Rows (25# weight vest)
Box Jumps 30"
JG Leg Curls

April 5 Workout

Ran to gym and back

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 30 yards 2/1/0

2-arm push press 40k's 5x5

April 4 Workout

Biking 1:15 (cap city)

April 3 Workout

MB Dunks 3k,4k,5k

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

lateral jumps 24" x10 2/1/0

2-arm press 36k 7x3
1-arm assited pullup -15# 5 sets

April 2 Workout

10-9-8-7-6-5-4-3-2-1
110# D-ball cleans
110# D-ball Front Squats
110# D-ball presses
24k's farmers carry 100-90-80-70-60-50-40-30-20-10

Biking 55 minutes (lake loop)

April 1 Workout

Truck Pushing

March 31 Workout

100 swings 32k 25(2), 25r, 25l, 25(2)

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" x10 2/1/0

1-arm press 40k 4x3,2 (14 total)

March 30 Workout

Bike Ride 1:20

15/15
10 minutes
125 pushups 12/13s
70 pullups 7s
10 minutes
100 split squats
50 hanging leg raises

March 29 Workout

Saturday 3/29

"+" drill 6s 2,2,r,r,r,l,l,l,2,2

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" x10 2/1/0

1-arm assited pullup -15# 5 sets
2-arm press 36k's 6x3,2 (20 total)

Yoga class

1:40 bike ride

March 28 Workout

Agility ladder 30 minutes
Biking Trainer 25 minutes

March 27 Workout

12/10/8/6/4/2 +8
Pushups
Pullups
24" Box Jumps
Deadlift 44k's

Jump Rope 15 minutes

March 26 Workout

20's
2-arm floor press 40k's
2-arm alternating rows 40k's
alternating floor press 40k's
renegade rows 40k's
1-arm racked lunge 40k
2-arm cleans 40k's
1-arm press 28k's

~4 mile run

March 25 Workout

30+ minutes Jump Rope

March 24 Workout

PPU Pushups 2 red 5x5
Body Rows no feet 5x5

Box Jumps 2/1/0 24" 10
Depth Jumps 2/1/0 24" 8s
Lateral jumps 2/1/0 ~24" 10s
Broad Jumps 2/1/0 ~30 yards 14/12/10 jumps

1-arm press 40k 4x3,1x2 r/l 14 reps total each arm
1-arm assited pullup -15# 5 sets

Front squats 32k's 5,5,15
Snatches 24k's 5,5,5,5,5

March 22 Workout

Saturday 3/22

Resisted Running 20/10 5 minutes
Resisted Slide 20/10 5 minutes

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps x10
2 bands ~7.5"
1 band ~8.25"
0 bands ~9"

1-arm assited pullup -20# 5 sets
2-arm push presses 40k's 5x5

March 21 Workout

Rowing Maching 20 minutes 5150m

12 Hip Slaps-handstand
10 Hip Slaps-pullup
5 jump lunges
50 doubles f/100 backwards
x6
+24 hip slaps handstand
175 backward
30 minutes

PW k-e
PW pikeups

March 20 Workout

Thursday 3/20

Med Ball Dunking
Box Jumps

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'6"-9'8"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'2"

Lateral Jump 24" 2/1/0 10s

Handstand Hip Slaps 5x5
Assited 1-arm pullups -15# 5 sets

Biking 19 miles

March 19 Workout

15/15 10 minutes
44k swings 10r/l 50 r/l 100 total
alternating with
Hanging Leg Raises 50

140# D-ball Clean 2s
140# D-ball Push press 2s
30 total cleans, 20 total push presses

March 18 Workout

Truck Pushing 5x150 yards
Deadlifts 135#x5,225x5,315x5,365,405

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'6"-9'8"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'2"

Depth Jumps 24" 2/1/0 8s

1-arm press 40k 6x2!,1,1 15 total each arm
pullups +40k 5x5

March 17 Workout

25 reps

Walking Presses 28k's 25 r/l 3 sets
Renegade Rows 28k's 25 r/l 3 sets
Pistols 0# x5, 16k x5, 20k x5, 24k x5, 28k x2, 32k x1, 36k x1, 40k x1
Box Jumps 42"

March 16 Workout

Sunday 3/16

"+" drill 10 sets 6s 2,2,2,r,r,r,l,l,l,2
1-foot jumps 15 yards x8

Jumping (red/red, red, zero, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'6"-9'8"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'2"

Box Jumps 24" 2/1/0 10s

6x3 36k's Press
5 sets 1-arm assisted pullups -15#

March 15 Workout

Short Bike Ride

March 14 Workout

30 Muscle Ups 9:45

March 13 Workout

3 rounds 30 minutes
5 Turkish Get up 40k r/l
50 doubles f/b

March 12 Workout

50 reps

32k swing right 20
10 yard lunges overhead left
32k press right (14/6)
10 yard lunges overhead right
32k swing left 20
10 yard lunges overhead left
32k press left (12/8)
32k swing right 14
32k swing left 14
32k press right 14
32k press left 14
32k swing right 8
32k swing left 8
32k press right 8
32k press left 8
10 yard lunges overhead right
10 yard lunges overhead left
10 yard lunges overhead right
10 yard lunges overhead left
10 yard lunges overhead right
10 yard lunges overhead left
10 yard lunges overhead right
32k press right 4
32k press left 4
32k swing right 8
32k swing left 8
32k press right 4
32k press left 4

March 11 Workout

Truck Pushing
1-foot jumps

(red/magenta, red, zero)
24" Box Jumps 10s 2/1/0
24" depth jumps 8s 2/1/0
24" lateral jumps 10s 2/1/0
Broad Jumps 12/11/10 ~30 yards

1-arm pullups -15# 5 sets
handstand walk 5x10 yards

March 9 Workout

Box Jumps 18" 20/10 19,19,15
Swings 100 28k 25 each: 2 hand, left, right, 2 hands didn't set down

Jumping (red/magenta, red, zero, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'6"-9'8"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Broad Jumps 2 greens x10, 1 green x10, 10 (best 104")

1-arm push press 44k 5x5 r/l
1-arm 90 deg pullup 5x10 r/l

March 8 Workout

15/15 - 5 minutes
Front Squat 44k 6r,6l,6r,6l,3r3l 30 total
Swings 44k 6x5

15/15 - 3 minutes
Snatches 44k 6rx3, 6lx3
Jump Lunges 14-18x6

March 7 Workout

100 flights stairs

March 6 Workout

Agility Ladder

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Lateral Jumps 24" 2/1/0 10s

1-arm assited pullups -15#
Press 36k's 8x2

March 5 Workout

Prison Workout
PW Leg Curls 10-9-8-7-6-5-4-3-2-1
Pistols 10-9-8-7-6-5-4-3-2-1 (right/left)

alt Floor Press 40k's r/l
Renegade Rows 40k's

5-4-3-2-1, 5-4-3-2-1, 5-4-4-3-3-2-2-1-1,

March 4 Workout

"+" drill
1 foot broad jumps, lateral jumps

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Depth Jumps 24" 8s 2/1/0

Push Presses 40ks 5x5
Pullups 40k 4/4/4/3/3/3/2/2

Deadlift 185x5, 235x5, 275x5, 325x3, 365, 385, 415

March 3 Workout

20 Hip Slaps
10 Cleans 32ks
5 Lunges
50 Doubles forward

20 Hip Slaps
10 Cleans 32ks
5 Lunges
50 Doubles backward

x2

March 2 Workout

Card Deck
Burpees w/pushup
Sitouts
Jump Lunges
Sit Up Reach

March 1 Workout

Form Running with magenta PJ
1 foot 15 yard, rr,lr,rl,ll,fr,fl

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Box Jumps 10s 24" 2/1/0

1-arm press 40k 8x1 r/l
1-arm pullup -15# 5 sets

February 28 Workout

15/15 10 minutes
Cleans 32ks 5s 50 total
Push Presses 32ks 5s 50 total ~10 MP

15/15 10 minutes
Swings 32ks 5s 50 total
Split Squat 32ks 5s 50 total

February 27 Workout

PW plyo pushups 5x10
PW Curls 4x10
42" box jumps 8x5
plyo pullups 8x5

February 26 Workout

Deadlifts
185x5
235x5
275x3
345x2
365
385
405
Bench
185x5
195x5
205x5
215x3
225
225

February 25 Workout

Clean-Squat-Press 40k's 25 reps (clean-squat 30 total)
3x2, 2x9, 1
Muscle Ups 25 reps

100 swings 24k
1 foot jumps

2 bands/1 band/0 band
Box Jumps 24" 10s
Depth Jumps 24" 16
Lateral Jumps 22" 10s
Broad Jump ~30 yards 12/12/10

1-arm asst pullups -20# 5 sets
handstand pushups 5x3

February 24 Workout

1000 jump rope doubles forward ~30 minutes

February 23 Workout

Resisted Running 20/10 x10
Resisted Lateral Slid 20/10 x10

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Broad Jumps
2/1/0 30 yards (12/12/10)

Pullups +40k 5x5
Presses 36k's 3x2, 3x3

Febuary 22 Workout

30 Muscle Ups 10 minutes
Rower <2 min/500 20+ minutes

February 21 Workout

Med Ball Dunk (sets of 8) 3k, 4k, 5k
"+" Drill 5 minutes

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Lateral Jumps ~22" 2/1/0 sets of 10 r/l

Floor Press 40k's 5x5
1-arm assisted pullups -20# 5 sets

February 20 Workout

Handstand Walk 100 yards
Pole Climbs

Deadlifts 385#

February 19 Workout

ABC Ladder 5 minutes
Form Running

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'

Depth Jumps 24" 2/1/0 sets of 16

Push Presses 36k's 5x5
Hip Slaps Pole Climbs 5x5 r/l

February 18 Workout

5x5
PPU Pushups (2 greens)
Pullups 40k
1-leg deadlift 44k
Pistols

February 17 Workout

Jump Rope 30 2f/2b/altf/altb/lf/rf/lb/rb/doub-f/doub-b
Box Jumps 12" 20 reps/20 sec x3

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'

Box Jumps 24" 2/1/0 sets of 10

Presses 40k 5r, 5l (push press and slow down, not all the way back to rack before pressing up again)
1-arm asst pullup 20# 5 sets

February 15 Workout

5 minutes C/P, 1 minute step ups, 1 minute rest x4
100# D-ball
28 reps/32 reps/25 reps/15 reps (with 2+ minutes to spare)
100 reps total

February 13 Workout

(slowx6/fastx6)x2
Pushups
Foot Up Lunges
PW Leg Curls
Rope Climb (4x total)


"+" drill 6/6/6/6 20/10 x10 2,2,2,r,r,r,l,l,l,2
1 foot lateral, forward 15 yards each (6 lengths total)

24" Box Jumps x10
20" Lateral Jumps x10 l/r
24" Depth Jumps x10
30 yard Broad Jumps (14/12/10)

3 sets each (red/magenta, red, no bands)

Press 36k's 6x2
1-arm assisted pullups -20# 5 sets

February 12 Workout

5-4-3-2-1
44k Turkish Get Up l/r
100-80-60-40-20
44k Swing
~36 minutes

February 11 Workout

1-leg lateral jumping
Form running

Jumping (red/magenta, red, zero, approach) sets of 8
2/0, 2/1, 2/2 9'4"-9'6"
1/0, 1/1, 1/2 9'7"-9'9"
0/0, 0/1, 0/2 9'10"-10'

Broad Jump
2 green (to wall) x10
1 green (to wall) x10
10 across floor

Handstand hip slaps 5x5
Pole Climb hip slaps 5x5

Handstand pushups 6-5-4-3-2-1
Pole Vaulters 6-5-4-3-2-1

February 9 Workout

Resisted Running 20/10 5 minutes
Med ball Dunking 3k, 4k, 5k sets of 8

Jumping (red/magenta, red, zero, approach) sets of 8
2/0, 2/1, 2/2 9'4"-9'6"
1/0, 1/1, 1/2 9'7"-9'9"
0/0, 0/1, 0/2 9'10"-10'

Lateral Jumping 2,1,0, ~20" 10 r/l

1-arm assited pullups -20# 5 sets
1-arm push press 40k 5x5 r/l

February 8 Workout

10-8-6-4-2
28k's Squat Press
Battling Rope/Full Extension
Divebombers
44k's Renegade Rows
Tire Jumps In/Out
Hanging Leg Raises
~18 minutes

February 7 Workout

36k 100 yard overhead carry (50,25,25)
50 doubles f/b
40k 100 yard rack carry (50,50)
50 doubles f/b
44k 100 yard farmers carry (65,35)
50 doubles f/b
~20 minutes

February 6 Workout

Jump Rope 2 f/b, alt f/b, right/left f/b, doubles f/b 30 sec x10
"+" drill 6/6/5/5 2,2,2,l,l,l,r,r,r,2

Jumping (magenta/red=2, red=1, approach, sets of 8)
2/0, 2/1, 2/2, 9'4"-9'6"
1/0, 1/1, 1/2, 9'7"-9'9"
0/0, 0/1, 0/2, 9'10"-10'

1-arm press 36k's 5x5 r/l
Pullups +40k 5x4

February 4 Workout

Lateral 1-foot Jumping

Jumping (magenta/red = 2 bands, red = 1, approach, sets of 8)
2/0, 2/1, 2/2 9'3"-9'5"
1/0, 1/1, 1/2 9'6"-9'8"
0/0, 0/1, 0/2 9'9"-9'11"

Press 5x2 36k's
1-arm pullups 5 sets

Handstand Walking
Pullups

February 1 Workout

Resisted Running 20/10 10 sets

Resisted Backpedal 30 yards controlled, 15 yards fast x3

Magenta Bands (2/1/0) 20"

Lateral Jumps (20)

24" Depth Jumps (20)

24" Box Jumps (10)

Broad Jumps (14,12,11)

Press 36k's 10 reps

5 sets 1-arm pullup -20#

January 30 Workout

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Body Rows
Jungle Gym Leg Curls
Dive Bombers

January 29 Workout

Jump Rope Doubles practice
Box Jumps 18" 18x3
Jumping (magenta bands/approach) set of 8
2/0, 2/1, 2/2 9'3"-9'5"
1/0, 1/1, 1/2 9'6"-9'8"
0/0, 0/1, 0/2 9'9"-9'11"

Broad Jump
2 bands/14 jumps/30 yards
1 band/12 jumps/28 yards
0 bands/12 jumps/30+ yards

1-arm press 40k 5 r, 0 l (5 att)
Handstand Walk ~10 yards x3
Weighted Pullups 5x3 40k

January 28 Workout

104 44k Swings
64 Handstand Pushups
64 Hanging Leg Raises
64 100# d-ball Cleans

January 26 Workout

Resisted Running 10x 20/10 5 minutes
"Dunks" over pullup bar 3k, 4k, 5k x8

Jumping (magenta bands/approach) (sets of 8)
2/0, 2/1, 2/2 9'3"-9'5"
1/0, 1/1, 1/1 9'6"-9'8"
0/0, 0/1, 0/2 9'9"-9'11"

Lateral Jumps 20"
2 bands/20 (10 r/l)
1 band/20
0 bands/20

40k 1-arm Push Press 5 r/l x5
1-arm asst Pullup -20# 5 sets

January 25 Workout

12/10/8/6/4/2

Alt Floor Press 40k's (6,4,2/6,4/4,4/6/4/2)
Renegade Rows 40k's (6,6/6,4/4,4/6/4/2)

84 Split Squats
42 40k Swings

January 24 Workout

"+" drill 20 on/10 off 5 min, 6/6/5/5 (f/b, l/r, diag, diag)
10 sets, 2,2,2,l,l,l,r,r,r,2
18" Box Jumps 20 sec 18,19,20

Vertical (magenta bands/approach) sets of 8
2/0, 2/1, 2/2 9'3"-9'5"
1/0, 1/1, 1/2 9'6"-9'8"
0/0, 0/1, 0/2 9'9"-9'11"
Depth Jumps (sets of 20) 24"
2 bands 1 band 0 bands

Press 32k's 5x5
1-arm pullups 90" 5x10 r/l

January 22 Workout

30/300/3000
30 minutes
300 PW Crawl
3000 Jump Rope (heavy jump rope)

finished in 30 minutes
10 sets 30 yards (15 f/b), 150s (f/b)

Deadlifts
185x5, 275x3, 325x2, 365x1, 385x1, 400x1
Press
135x5, 155x1

January 21 Workout

Jump Rope 30 seconds x8, f2/b2/f-alt/b-alt/f-l/b-l/f-r/b-r
Form Running

Vertical (magenta bands/approach) (sets of 8)
2/0, 2/1, 2/2 ~9'2"-9'4"
1/0, 1/1, 1/2 ~9'5"-9'7"
0/0, 0/1, 0/2 ~9'8"-9'10"
Box Jumps 20" (magenta)
2 bands/10
1 band/10
0 bands/10

1-arm press 36k 5x5 r/l
1-arm pullup -25# 5 sets (overhand/underhand/left/right no breaks between reps)

50 plyo pushups 10 touch hips 10 clap, 8 touch hips, 10 clap, 6 touch hips, 6 clap
50 plyo pushups 7 touch chest, 5 alt, 7 clap, 7 touch chest, 5 alt, 5 clap, 5 touch chest, 5 alt, 4 clap

January 19 Workout

Bench Press 135x8, 175x6, 200x4
Squat 135x5, 185x5, 225x5
Pullups 4x10
Press 30sx5, 40sx5, 50sx5
Push Press 115x5, 135x5, 155x5
Overhead Squat 95x5x3
Deadlift 225x5, 275x3, 325x1

January 16 Workout

Card Deck
Alligator Plyo Pushups
Chinups
Swings 44k

(magenta bands 2 bands/1 band/0 bands)
Lateral Jumps 18" 10 r/l (2 bands reps were broken up)
Box Jumps 24" 10s
Depth Jumps 24" 20s
Broad Jumps (Green Band strapped to wall 2 bands x10, 1 band x10, 0 bands x10 ~29 yards)

January 14 Workout

6-5-4-3-2-1 (squat) clean & jerk 44k r/l

6-5-4-3-2-1 44k snatches r/l

6-5-4-3-2-1 44k get ups r/l

Jumping (magenta/approach) (sets of 8)

2/0, 2/1, 2/2 ~9'2"-9'4"

1/0, 1/1, 1/2 ~9'4"-9'7"

0/0, 0/1, 0/2 ~9'8"-9'10"

Broad Jumps (magenta)

2 bands/12 jumps/28 yards

1 band/12 jumps/30 yards

0 bands/10 jumps/30 yards

1-arm 90 degree pullups 2x10 r/l

January 12 Workout

"+" drill 5 minutes 20/10 4 sets 2 ft, 3 sets left, 3 sets right 6/6/5/5
Box Jumps 18" 17/20 seconds x3

Jumping (Magenta bands/Approach) (sets of 8)
2/0, 2/1, 2/2 ~9'2"-9'4"
1/0, 1/1, 1/2 ~9'4"-9'7"
0/0, 0/1, 0/2 ~9'8"-9'10"
Lateral Jumps 18"
2 bands/10 l/r
1 band/10 l/r
0 bands/10 l/r

2-arm push press 36k's
5x5 Weighted Pullups 36k 5x5

January 11 Workout

15/15 -1o minutes

Swings 44k 10 r/l x5+ 5 r/l = 110 total
Split Squats 10 r/l x5 + 5 r/l = 110 total

Body Rows 4s = 40 total
HSPU 4s = 40 total

January 10 Workout

Jump Rope 30/30x8 2 ft-f, 2-b, alt-f, alt-b, r-f, l-f, r-b, l-b

Lateral Jump 20/10 2 ft x2, 1 ft l/r, 1 ft-moving right, 1 ft-r, 1 ft-l, 1 ft-l

Jumping (purple bands/step approach)

• 2/0 x8, 2/1 x8, 2/2 x8 ~9'1"-9'3"
• 1/0 x8, 1/1 x8, 1/2 x8 ~9'4"-9'6"
• 0/0 x8, 0/1 x8, 0/2 x8 ~9'7"-9'9"

Depth Jumps 24"

2 bands/20, 1 band/20, 0 bands/20

1-arm Press 36k 5x4 r/l

1-arm Pullup -25# 5 sets (over-right, over-left, under-right, under-left)

January 9 Workout

20 pullups (20/20/13,4,3/10,7,3/10,6,4)
20 Situp Reach 7k
20 pushups (10,10/10,10/10,10/10,5,5/5,5,5,5)
150 Heavy Jump Rope f/b

5x/30:00

January 8 Workout

Form Running with and without 1 purple band -3 minutes
D-ball Throws Overhead Backward/Forward 20#x8, 25#x8, 30#x4 (both directions)

Jumping (purple bands/step approach)
2/0, 2/1, 2/2 ~9'1" -9'3"
1/0, 1/1, 1/2 ~9'3" -9'6"
0/0, 0/1, 0/2 ~9'6" -9'9"

Box Jumps 20"
2 bands x10
1 band x10
0 bands x10

Walk on Hands 10+ yards x3
Pole Climb/Hip Slaps 8 r/l x3

Truck Pushing 6x~60 yards 5x w/Joe uphill, 1x uphill

January 7 Workout

10/9/8/7/6/5/4/3/2/1
80# D-ball Clean/Press 55 total reps

January 6 Workout

Resisted Running 20/10 5 minutes

Box Jumps 18" 2 bands/10, 1 band/10, 0 bands/10
Depth Jumps 18" 2 bands/10 r/l, 1 band/10 r/l, 0 bands/ 10 r/l
Lateral Jumps 18" 2 bands/10 r/l, 1 band/ 10 r/l, 0 bands 10 r/l
Broad Jumps 2 bands 28y/12 jumps, 1 band 30 yards/12, 0 band 28 y/10

1-arm pullup -25#, 5 sets
2-arm military press 32k's 5/5/4/4/4/3 25 total

January 4 Workout

20's
1-arm snatch 36k 10r/7l/10r/7l/6l
1-arm military press 36k 5r/5l/3r/4l/3r/4l/3r/4l/3r/3l/3r
1-arm squat clean 36k 5r/l x4
1-arm push press 10r/9l/7r/6l/3r/5l
renegade rows 36k's 5r/l x4
1-arm jerks 10r/l x2
1-arm pullups 90 deg 10/4/3/2/1 r/l

January 3 Workout

Form Running 4 minutes 15 no band/15 1 purple band
Lateral Jumps 1 minute
Jumping (purple band/approach)
2/0, 2/1, 2/2 ~9'2"
1/0, 1/1, 1/2 ~9'6"
0/0, 0/1, 0/2 ~9'9"
Broad Jump
2 purple 30 yards/14 jumps
1 purple 30 yards/12 jumps
0 purple 28 yards 10 jumps

5 TGU 32k r/l
50 jump rope f/b
4 TGU 36k r/l
75 jump rope f/b
3 TGU 40k r/l
100 jump rope f/b
2 TGU 44k r/l
125 jump rope f/b
1 TGU 44k r/l
150 jump rope f/b

Deadlifts 155x10, 185x5, 205x5, 225x5

January 2 Workout

1 minute on/2 minutes off

Pole Climb 4 lengths
Handstand Walk 6+ yards left and right
Chin Ups 6-5-4-2 17 total
Divebombers 17
Kips 20
Pushups 35
Body Rows 25
Handstand Pushups 8

30 on/60 off
Box Jumps 24" 25
JG Curls 25
Jump Lunges 10 r/l
JG Runners 10 r/l
Pistols Right 6
Pistols Left 6
PW Curl 20

December 31 Workout

"+" drill 20/10, 5 minutes
6/6/5/5 2 ftx4 rx3, lx3 10 total

Box Jumps 12" 20/20 sec x3

Jumping all x8
2/0, 2/1, 2/2
1/0, 1/1, 1/2
0/0, 0/1, 0/2
Lateral Jumps 18"
2 bands x20, 1 band x20, 0 bands x20

1 arm pullups -25# 5 sets
1 arm push press 40k 5x5 r/l

100 yards PW crawl

December 29 Workout

12->1
Pullups
Pylo Pushups 12" box

12/10/8/6/4/2
Box Jumps 36"
Snatches 24k's

December 28 Workout

Jump Rope, Resisted Running 4 minutes each

Jumping
2/0x8, 2/1x8, 2/2x8
1/0x8, 1/1x8, 1/2x8
0/0x8, 0/1x8, 0/2x8
Depth Jumps 18" 2 bands x20, 1 band x20, 0 bands x20

1-arm assisted pullups -25# 5 sets
1-arm press 36k 1/2, 3, 3, 1/2, 3 r/l 15 r/l 30 total