October 17, 2019

Strength: Power, Maximal ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 5 Hang Cleans from below knee, 5 Ring Rows, 10 Plank Shoulder Taps, Monster Walks, Run 200 M White A. Clean Pull + Clean 6 sets of (1 + 1) x 2 *Beginners: Hang Power Clean Triples from above the knee. Rest 90 seconds. Increase…

Read More

October 16, 2019

Strength: Speed, Speed Strength ESD: Alactic 500 M Run Sympathetic Breathing Protocol Acceleration Warmup Ankle, Calf, Knee Dribbles. Marching down, at full speed on the way back. 3 x 50 meter buildups with increasing intensity across sets. *Rest 1 minute. All Levels A. 20 meter Acceleration + 10 meter max Sprint + 20 meter Deceleration…

Read More

October 15, 2019

Strength: Power ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 200 M run, 5 Power Cleans / 5 Snatch, 10 Scapula Pullups / 3-5 Strict Pullups, Bear Crawl Down, Side Facing Box Formation White A. Power Clean with 2 sec hold in the catch. 4 sets of 2, 2 drop sets of 4 Rest 90 seconds. …

Read More

October 12, 2019

Strength: Speed, Power ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 5 Push Press / 5 Snatch, 10 Plank Shoulder Taps, 3 Drop-Catch-Fast Feet for 5 sec, Row 200 M White A1. Depth Drop 4 sets of 6 No rest. No higher than 20″ box. A2. Push Press; X1X1 5 sets of 3 Rest 90 seconds.…

Read More

October 11, 2019

Strength: Speed Strength, Maximal ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 10 American Kettlebell Swings, 10 Goblet Squats, 10 Scap Chinups/3-5 Strict Chinups, Side Facing Box Formations, Run 200 M All Levels A. Medball Between the Legs Hop and Throw 3 sets of 8 Rest 1 minute. Perform outside. (M: 14 W: 10) *Move the…

Read More

October 10, 2019

Strength: Power, Maximal ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 5 Hang Cleans from below knee, 5 Ring Rows, 10 Plank Shoulder Taps, Monster Walks, Run 200 M White A. Clean Pull + Clean 6 sets of (1 + 1) x 2 *Beginners: Hang Power Clean Triples from above the knee. Rest 90 seconds. Same…

Read More

October 9, 2019

Strength: Speed, Maximal ESD: Alactic 500 M Run Mobilize Sympathetic Breathing Protocol Acceleration Warmup Ankle, Calf, Knee Dribbles each 10 meters marching, 10 meters at speed. 3 x 50 meter buildups with increasing intensity across sets. *Rest 1 minute. All Levels A. 20 meter Acceleration + 10 meter max Sprint + 20 meter Deceleration 2…

Read More

October 8, 2019

Strength: Power ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 200 M run, 5 PC / 5 Snatch, 10 Scapula Pullups / 3-5 Strict Pullups, Bear Crawl Down, Side Facing Box Formation White A. Power Clean with 2 sec hold in the catch. 4 sets of 2, 2 drop sets of 4 Rest 90 seconds. Same…

Read More

October 7, 2019

Strength: Maximal ESD: Glycolytic Sympathetic Breathing Protocol 2rds NFT: 200 M Row, 20 Walking Lunges, 5 Ring Rows, 10 American Kettlebell Swings, Monster Walks White A. Dumbbell Split Squat; 3131 3 sets of 5 L 5 R Rest 1 minute. Same weight each set. B1. Supinated Grip Barbell Bent Row; 30X1 3 sets of 5…

Read More

August 6, 2019

Fitness/Performance Warmup 2rds NFT: 200 M run, 10 Goblet Squats, 5 Ring Rows, Side Facing Box Formations All Levels A1. Marching Ankle Dribbles 5 sets of Down No rest. A2. High Bar Back Squats;X0X0 4,2,4,2,4 Rest 1 minute. Increase weight on 4s, 2s, respectively. B. Dumbbell Renegade Row 3 sets of 10 each arm. Rest…

Read More