IEP Performance Track
In Extremis Performance
Strength & Conditioning, Law Enforcement, Tactical, Tactical / Military, First Responders, Functional Fitness, Functional Training, Speed, PlyometricsOur signature ongoing program is designed for high-level performers…period.
For a well-rounded approach that combines strength, speed/power, and capacity that seeks to increase performance and maximal job readiness, our Performance track is designed to take your overall fitness to the next level.
Prep
A
Dynamic Warm-Up
B
A-March (Loaded)
3 x 10
C
Skip-In Start
6 x 10
D
Flying 10s
3 x 20
E
Lift Prep
For Completion
F
Hang Power Clean
5 x 3
G1
Nordic Hamstring Curls
3 x 5
G2
DB Farmer's Walk
3 x 50
Cooldown
H
Warm-Up/Movement Prep
A
B
Box Jump
4 x 2
C
Back Squat
4 x 5
D1
3-Point Row
4 x 5
D2
Single Leg Landmine RDL
4 x 5
Work Capacity
E
4 Rounds For Time of: 15 Sandbag Cleans 15 Pull-Ups 15 Box Jumps @ 24/20” Box
Cooldown
F
Warm-Up/Mobility/Lift Pre
A
Aerobic Capacity
B
Mid Distance Row Repeats - 6 Sets of: 1,000m Row 2:00 Rest between Sets NOTES: Try to hold within +/- 5s across all 6 sets Score = Time for each of the 6 sets. We will retest this one on Week 8, so be sure to track your score in the notes.
Cooldown
C
Prep
A
General Dynamic Warm-Up
Lateral Skips x10yds Each Walking Knee Hug x10yds Scoops x10yds Ankle Tugs x10yds Quad Stretch + Reach x10yds Forward March x10yds Straight Leg Walks x10yds Reverse Lunges x10yds A-Skip x10yds Reverse Butt Kicks x10yds Up and Outs x10yds High Knee Carioca x10yds Each Lateral Push + Shuffle x5yds/5yds Each Way Straight Leg Skips x10yds A-Run x10yds
B
Line Hops
2 x 10
C
Lateral Deceleration
4 x 5
D
Half Pro Agility
4 x 1
E
Med Ball Rotational Throw
3 x 3
F
Push Jerk
4 x 3
G1
Inverted Row
4 x 10
G2
Glute-Ham Raise
3 x 10
Cooldown
H
Warm-Up/Movement Prep
A
B
Overhead Backwards MB Throw
1 x 10
C
Deadlift
4 x 3
D1
Bench Press
4 x 5
D2
Pull-Up
3 x 10
Work Capacity
E
As Many Reps As Possible (AMRAP) in 10:00: 30x Hand Release Pushups 20x Shoulder To Overhead 100' Front Rack Walking Lunge
Cooldown
F
Prep
A
Dynamic Warm-Up
Tempo Run
B
12x100yd Pace = 75-80% Rest = :45-1:00
C1
Barbell Bicep Curl
4 x 10
C2
Barbell Upright Row
4 x 10
C3
10-15s
3 x 25
Cooldown
D
Matt Pranka
Owner of X-Ray Alpha LLC
Verified Athlete"No one in the LE or Mil training world was addressing this"
Joe Farewell
Instructor/Professional Shooter
Verified Athlete"Despite being at the pinnacle of their craft,they’re still pushing their own growth"
Mike Pannone
CTT-Solutions LLC
Verified Athlete"Regardless of your previous athletic experience, it’s well worth attending a course"
Mark Smith
JBS Training Solutions
Verified Athlete"Instead of a shooting coach that can move, they are movement coach's that can shoot. And I love it."
When you join a team you’re getting more than programming, you’re joining an online community.
IEP Performance Track
IEP Performance Track
IEP Performance Track
