Warm Up
Roll  
Run  
Stretch  
Dynamic Plus (Core)

(Movement Drills & S.A.Q)
A. Run Lane- Touch Down 1/4 Turn Hops (R&L)
B. Turf - Box Jump Progression Series
C. Rig - Band (Push & Pull) Chest Press in 1/2 Kneeling     

Strength 
Part 1 
EMOM for 8 mins.
A1- DB Step Ups
A2- Goblet Squats

Part 2
A1- RFE Split Squats 5/5
A2- Pull-Ups (MMF)
A3- DB Bench Press 10
A4- Loaded Carry Series (Front Rack - Farmer) (R&L)
A5- Cable Anti - Rotation Press (8/8

2 week Strength Focus  
2 Exercises Heavy 5 Reps - 2 Exercises Lite Quality - 1 Exercise Movement Based

Warm Up
Foam Roll - Mobility Drills - Dynamic Flexibility

Speed, Agility & Power Development
Monday - 10 min Quality
A1- Single Leg DB Dead Lift 5/5
A2- 10 Meter Sprint x 2
A3-  5 Neg. Pull-Ups
A4- Hurdle Lateral Hops (with pause) 5/5
Tuesday - 10 min Quality
A1- 5/5 Box Leg Lowering (R&L)
A2- 1x Sled Push (heavy)
A3- 5/5 Single Arm DB Clean & Press    
Wedsnesday - 3 Groups - 3 Rounds of:  30 sec. WORK  15 sec. Rest
A.  Speed Ladders
B.  MB Toss Series 5/5/5
C.  Burpee Pull-Ups
Thursday - 3 Groups - 3 Rounds of: 30 sec. WORK 15 sec. Rest
A.  DB Snatch 3/3
B.  8/8 Sit-Outs & Push-Ups til 30    
C.  Band Rotation 5/5
 
Strength Training
**Monday & Wednesday
A1- Bench Press 5
A2- Standing DB Alternating Push Press - 5/5
A3- 8/8 Jump Lunges to Walking DB Lunge 8/8
A4- Stir the Pot (5/5) x 2
A5- Wall Shoulder Mobility Drill 10
Tuesday
A1- Sumo Dead Lift - 5
A2- RFE Split Squats 5/5
A3- Parellet Push Ups - 12
A4- Renegade Rows 10/10 
A5- Floor All 4s Hip Extension 10/10
Thursday
A1- Front Squats -5
A2- Cable Anti Rotation Press 10/10
A3- Bear Crawl (D&B)
A4- TRX Rows -12  
A5- Bicep Curls 6/6

Conditioning
Monday - 6 minute AMRAP of: 
A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees
A2- 10 Goblet Squats
A3- 5 Pull-Ups

Tuesday - Team - Sit Ups to Press (with Rope) 30 reps then 15 Pull Ups 

Wednesday- 6 minute AMRAP of:
A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees
A2- 10 Push Ups
A3- 5 Pull Ups

Thursday - Team 800m Run (Every 45 seconds 5 Push Ups)

Warm Up
Roll - Run 200m - Stretch - Dynamic Flexibility

Activation & Core Performance
Part 1 - 
1 set - (1 min:15) - 2nd set (45:15) -3rd set - (30:15)
A. 5 Burpees + TRX Rows 
B.  5/5 Jumping Lunges + Hurdle Hops (progression)
C.  5 Jumping Pull-Ups + Band Rows

Part 2 - 
Thursday 21st - Sprint Series (Falling, Crouched, 1/2 Kneeling Lateral) + Bear Crawl)
Monday 25th - Core Circuit
Friday 29th - Sprint Series (Falling, Crouched, 1/2 Kneeling Lateral) + Bear Crawl)

Strength
A1 - RFE Split Squat 6/6
A2 - Slide Disk Hamstring Curls - 12
A3 - DB Stability Ball Press 8/8
A4 - One Arm DB Row 8/8
A5 - Cable Rotation 6/6
A6 - DB Thruster 6

Cool- Down
Flexibility & Mobility

Warm-Up
Run Baseball Diamond
Dynamic Flexibility Drills
 
Play Ground Circuits 
Part 1
M-  5 Sets of:  20 Shoulder Taps & Sit Outs
T-  5 Sets of: Jumping Lunges & 10 Sit Up to Stand 
W-  5 Sets of:  Pull-Up Holds & 15 Slow Air Squats
TH- 5 Sets of: 50 Jumping Jacks & 20 Hip Bridges

Part 2
Monday & Weds 
3 Rounds of:  2 Sets then Rotate - (30 Seconds Work - 15 Seconds Rest)
A.  Lateral lunges (R&L)
B.  Sprint Back Pedal 30 steps + 5 Push Ups  
C.  Jumping Pull-Ups  
D.  Push Ups (narrow, wide, close grip)

Tuesday & Thursday 
A.  Air Squats to Calf Raise + 5 Burpees
B.  Combo - Mountain Climber to Sit Outs
C.  Sprint Shuttle
D.  Sit-Ups (feet on Curb)

Conditioning
M- The Football Field - Ladder Sprints
T- Dodge Ball
W- The Hill - (Team Task ) Lunges, Sprints, Side Shuffle,  
TH- TBA

2 week Program - Strength Focus

Warm-Up
Dynamic Flexibility
  Slow to Fast - Quality Over Volume
  
Activation
Partner Style
M-  5 Sets of:  20 Shoulder Taps & 20 Hip Bridges
T-  5 Sets of: 20m Bear Crawl & 10 Sit Up to Stand 
W-  5 Sets of: 10 Standing to Walk Out Plank & Reach & 10 Slow Air Squats
TH- 5 Sets of: 50 Jumping Jacks & 20 Hip Bridges

Strength
Monday & Weds - Play Ground Circuits
3 Rounds of:  2 Sets then Rotate - (30 Seconds Work - 15 Seconds Rest)
A.  Static lunges (R&L)
B.  Sprint Back Pedal 30 steps  
C.  Jumping Pull-Ups  
D.  Push Ups

Tuesday & Thursday - 
A.  Air Squats to Calf Raise
B.  Combo - Mountain Climber to Sit Outs
C.  Bar Hanging Runners 
D.  Push Ups

Conditioning
M- The Football Field - Ladder Sprints
T- Dodge Ball
W- The Hill - (Team Task ) Lunges, Sprints, Side Shuffle,  
TH- Dodge Ball  

1st week of 2 week Strength Focus (5x 7) 

Warm Up
Foam Roll 
Run 200 meters 
Mobility Drills (Ankles-Hips-Shoulders)
Dynamic Flexibility

Speed, Agility & Power Development
**Monday & Weds
8 minutes of Work
A1- 4x Speed Ladder + 20/20 Hurdle Drills 
A2- MB Toss 5/5 + 5 Wall Ball
A3- Cross Over Symmetry 20/20 x 2

**Tuesday & Thursday 
12 mins of Work:
A1- 5/5 Box Leg Lowering (R&L)
A2- Side Plank with (R&L) Band Row 
A3- 5/5 Single Arm DB Snatch
A4- 5/5 Goblet - Tri-Angle Pattern - Side Lunge Mobility 
A5- 5/5 Cable Rotation (Hip Focus)    

Strength Training
Monday 
  A1- Dead Lift 5x 7
  A2- Bench Press 5x 7
  A3- Hip Mobility Drill
  B1- Hang Cleans 4x 4
  B2- Box Dips 4x MMF
Tuesday
  A1- RFE Split Squats 5x 7/7
  A2-  1/2 Kneeling DB Press 5x 7/7
  B1- DB Step Ups 4x 5/5
  B2- Pull-Ups 4x MMF
  B3- 5 Step Sprint from 1/2 kneeling Start
Wednesday
  A1- Single Leg Dead Lift 5x 7/7
  A2- DB Incline Press 5x 7
  B1-  Hang Cleans 4x 4
  B2-  TRX Rows 4x MMF
  C1- 10-8-6-4-2 of: Push-Ups & Goblet Squats + 2x Shuttle Sprint  
  Thursday
  A1- Walking Lunge 5x 20m
  A2- BB Push Press 5x 7
  B1- Lateral Lunge 4x 1  
  B2- Pull-Ups 4x MMF
  B3- Renegade Rows 4x 7/7 

1st week of 2 week Strength Focus
(25 mins Strength Work with 4-5 Exercises in a 5-7 Rep range) 
Monday & Weds. Conditioning Only

Warm Up
Foam Roll 
Run 200 meters 
Mobility Drills (Ankles-Hips-Shoulders)
Dynamic Flexibility

Speed, Agility & Power Development
**Monday & Weds
3 Groups - (1 min Go's) x 3 Rounds
A1- Contunious Speed Ladder 
A2- MB Toss 5/5 + 5 Wall Ball
A3- Cross Over Symmetry 

**Tuesday & Thursday 
15 mins of Work:
A1- 5/5 Box Leg Lowering (R&L)
A2- 1x Sled Push
A3- 5/5 Single Arm DB Clean & Press
A4- 5/5 Tri-Angle Mobility + (R&L) 3 Way Slide Disk Lunge 
A5- 5/5 Band Core Rotation (Hip Focus)    

Strength Training
**Monday & Wednesday
A1- Front Squat - 6
A2- DB Alt. Shoulder Press - 6/6
A3- Pull-Up - MMF
A4- Stir the Pot (5/5) x 2

**Tuesday & Thursday
A1- Bench Press - 6
A2- Single Arm DB Row - 6/6
A3- Hamstring Curl (Slide Disk) - 12
A4- Loaded Carry 1st- Farmer / 2nd- Goblet 
A5- Lateral Lunge-  6/6

Conditioning
Monday & Weds (ONLY) - Partner Style
Monday - 10-8-6-4-2 of:
Air Squats, Push Ups, Long Jumps & Med Ball Sit Ups

Wednesday - Partner & You Go, I Go 
Station 1- 3 Rounds of: Wall Sit & 8 Jumping Pull-Ups (then Lunge back to Partner)
Station 2- 3 Rounds of: You Go, I Go - Fire Hydrant to Fire Hydrant Sprint