Tuesday 8/1/17

A) Warm-up, 10:00 Box Programming Dynamic Warm-up B) Mobility/Prep Tissue Work: Lax Ball or Softball in Glute x 60s each Then set-up Sled Pushes with weights C) Conditioning 1) 5 Rounds of: 40 Yard Heavy Sled Push. Rest 60-90s. or Sledpull Powerwalk Alternate Option:...

Monday 7/31/17

A) Warm-up 5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings B) Prep Core Activation: Reverse Crunch + Deadbugs: 2 x 10. *in between sets complete 3...

Friday 7/28/17

A) Warm-up X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then Grab a Barbell: – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat) – 3 Power Snatch + 2 OHS – 2 Squat Snatch B) Mobility/Prep – Spend 5:00...

Thursday 7/27/17

A) Warm-up Have athletes choose 4 Bodyweight movements (can be a movement from skill emom) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace. B) Mobility/Prep Tissue Work, Foam Rolling x 8-10 slow passes: – IT Bands – Thoracic Spine – Quads – Calves C)...

Wednesday 7/26/17

A) Warm-up/Mobilty Foam Roll Lats x 10 Passes each Then w. a barbell and a band: 3 Rounds of: – 7 Rows – 7 Push Press – 20 Banded Pushdowns – 20 Banded Pull-aparts B) Prep 5:00 of Bench Press Review + Rope Climb Review C) Strength Bench Press: 1RM. Rest 2-3:00. – Beg:...