WARM UP: 4 Rounds: 20 Frankensteins 20 Single leg RDL 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5 x 3 @ 90%: Snatch Panda Pulls: 5 [...]
WARM UP: 4 Rounds 20 Frankensteins 20 Single leg RDL 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Wall Sit Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 4 x 10 @ 80%, rest 3 Mins Power [...]
Warm-up: 2 Round 200 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 8 x 10 Yard sprints @ 100% rest 60 Secs 8 x 20 Yard sprints @ 100% rest 60 Sec 6 x [...]
Warm-up: 3 Sets 8 Touchdowns 8 Pull-ups 8 Hollow rocks :30 run in place jump ropes Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder Toss: Alternating:R-side/L-Side: 20/14lbs: 5x30sec Med Ball Chest [...]
WARM UP: 3 Rounds 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @ 50%, 5 @ 60%, 5 @ 70% : Continue to Build to a heavy 8RM Power Snatch+Hang Power [...]
Today is a rest day for the program Recover!
Today is an active Rest Day for the program! 45 Min of one of the following: Rowing Biking Running Swimming
WARM UP: 4 Rounds: 20 Frankensteins 20 Inchworms 20 Heel to Hip 20 Toe touches 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Hang Power Snatch: 5 x 3 @ 80%: -pair w/ 5 x 5 Dumbbell [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Scorpions 20 Heel to Hip 20 Toe touches 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @ 50%, 5 @ 60%, 5 @ 70%: Perform 5 x [...]
WARM UP: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: SPEED: 5 Sets [...]
WARM UP: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: SPEED: 5 Sets [...]
WARM UP: 4 Rounds: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: [...]
