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