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