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Monday

Warm-up

Rope

Ladder

high knee 10 yds.

butt kick 10 yds.

Core

50 seated twists

1:00 minute side plank x 2/1:00 minute front plank

wt. leg raise

50 toe touch

50 bicycle kicks

50 knee tucks

Sprints  8 seconds x 15 

(everyone has 20 minutes to finish the all 15 sprints.  If an athlete gets off of the plateform they must perform 5 chair push-ups and 5 pull-ups.  Everytime he/she gets off the plateform.)

Cool-down

Stretches 

Tuesday

Warm-up

5 Rounds:

:15 sec sprint

(:30 sec rest)

10 push-ups

10 115lb. power clean

1 lap w/ 115lb. bar over head 

(:30 sec rest)

8 tire flips 

(:30 sec rest)

Cool-down

Monday

Warm-up

Standing Military 1-1-1-1-1-1-1

Push-Press 3-3-3-3-3-3-3

Push-Jerk 5-5-5-5-5-5

3 Rounds:

800 Meter Run

50 Back Ext. 

50 Sit-ups

 

Cool-down

Tuesday

Warm-up

Bench Press 5 sets of 3 reps

3 sets of:
Incline flies 20 reps w/
chair pushupes 10 reps

3 rounds:
heavy bag 1:00 minute
tire flip 8 flips
tire hit 10 hits ea. side of the body

Cool-down

Monday

Warm-up

Power Clean 5 x 3 (135 +)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Cool-down

Friday

Warm-up

1 Lap

Core Circuit

4 x 6 bench Press w/chair push-ups

2 Rounds:

Tire Flip 

800 Meter run

Cool-down