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
8 x 10
D
Lift Prep
For Completion
E
Hang Power Clean
5 x 3
F1
Lat Pulldown
3 x 10
F2
Nordic Hamstring Curls
3 x 5
F3
DB Single Leg RDL
3 x 5
Cooldown
G
Warm-Up/Mobility/Lift Prep
A
B
Box Jump
4 x 2
C
Back Squat
4 x 5
D1
3-Point Row
4 x 5
D2
Close Grip Bench Press
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
Prep
A
Dynamic Warm-Up
B
Depth Drop
1 x 10
C
Depth Drop to Vertical
1 x 10
Skill/Tech
D
Deceleration Warm-Up
E
Half Kneeling MB Rotation Throw
4 x 3
Aerobic Capacity
F
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
G
Warm-Up/Mobility/Lift Prep
A
B
Push Jerk
4 x 3
C1
Split Squat
4 x 5
C2
Inverted Row
4 x 10
D1
Glute-Ham Raise
3 x 10
D2
Tall Kneeling DB Arnold Press
3 x 7
D3
BB RDL
3 x 5
Cooldown
E
Prep
A
Dynamic Warm-Up
B
Power Skip
3 x 10
C
Flying 10s
4 x 20
Lift Prep
D
E1
Deadlift
4 x 4
E2
Broad Jump
4 x 2
Work Capacity
F
As Many Reps As Possible (AMRAP) in 10:00: 30x Hand Release Pushups 20x Shoulder To Overhead 100' Front Rack Walking Lunge
Cooldown
G
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
