Friends,

Coming at you today with another fresh new 4 week block of programming. Keep reading to learn about the themes/focus of each day.

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
SKILL:  Agility
STRENGTH:  Speed, Speed Strength, Power, Maximal
ESD:  Aerobic

Plyometrics with change of direction folded into it are superset with some tall kneeling medball punches in today’s SKILL.  Noticeably different across this block is the extra volume of STRENGTH work.  Today’s workout features three strength focused movements:  a clean complex followed by a superset of close grip chinups and dumbbell bench presses on a medball for a little extra glute activation.  We’ll conclude this session a 5 min AMRAP of heavy farmer’s carries.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
SKILL:  Reaction
STRENGTH:  Maximal
ESD:  Aerobic

Eye FOOT coordination is the big focus of today’s SKILL.  Barbell split squats with knee over toe focus and seated dumbbell Arnold presses kick off STRENGTH, followed by some moderately large-rep sets of Pendlay rows.  A shorter duration, moderate intensity “interval” ESD session completes the workout.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
SKILL:  Balance
STRENGTH:  Speed Strength, Power
ESD:  Aerobic

It’s back to the playground in today’s SKILL.  We’ll be practicing Cartwheels.  While they may seem silly, cartwheels are great at building coordination between the core and the upper body, single arm stability and strength, proprioception (sensing how the body moves in space) while moving towards an upside down position, and developing the ability to laugh at yourself.  STRENGTH ratchets up the speed and intensity of movements.  Medball lunge heaves and heavy snatches are the focus of this session.  A shorter duration, moderate intensity “AMQRAP ESD session completes the workout.

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
SKILL: Agility
STRENGTH:  Speed, Maximal
ESD:  Alactic

Learning how to generate force through the legs and hips in a running pattern and moving your body in different patterns while hanging from a pullup bar are the goals of today’s SKILL.  Unlike most days were STRENGTH comes before ESD, we want the body to be explosive and therefore a tad more fresh.  5-8 second, maximal intensity Prowler sprints are the foundation of today’s workout.  We’ll conclude the session with STRENGTH, focusing on developing eccentric strength in the hamstrings with nordic hamstring curls, upper body pushing strength and stability with strict ring dips, and improving overhead mobility and muscular endurance with kettlebell halos.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
SKILL:  None
STRENGTH:  Power
ESD:  Glycolytic

No SKILL today as we want to leave plenty of recovery window time for today’s ESD.  This session kicks off with STRENGTH.  Members will work through (Clean and Jerk) doubles as well as singles allowing folks to chase some big weights throughout the cycle.  ESD will be the most grueling and power focused today.  Get ready to bring your INTENSITY:  short-ish work intervals with minimal rest will be sure to burn your legs and lungs and test your mental grit!

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 4 Day 3
SKILL:  Balance
STRENGTH:  Speed strength, Maximal
ESD:  Aerobic

As stated above, balance is the theme of SKILL.  That’s why you’ll see some single leg medball slams and handstand shoulder taps.  Even STRENGTH will have some elements of balance built into it, featuring barbell single leg Romanian deadlifts and strict pullups with pauses.  For folks looking for LONGGGG ESD, today is the day for you!  20+ minute long sessions at moderate intensity help you work on focus and pacing as you steadily work in this portion of the training.

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