Elite Level (June 20th - 23rd)

​Monday - Barn
Tuesday - Front Gym
Weds- Front Gym
​Thursday -Barn

Warm-Up 
M- Roll - 200m - Dynamic
​T- Roll - Positional Stretching - Dynamic Plus Ladders 
W- Roll - 200m - Mobility Drills, Dynamic Plus Ladders 
TH- Roll - 200m - Dynamic Flexibility

Activation & Power Development 
(M & W) Squat, Hinge Pattern, Push  & Balance  
(T & TH) Lunge Pattern, Pull & SAQ) 
M- Dowel Single Leg Hinge  (R&L), Push Up Lowers & KB Swings 
T- Lunge Slide Disk 8 pt. Star, Med Ball Rugby Toss, Pull-Up Lowers (Neg.)
W- Plank Scap. Push Ups, MB Ground to Overhead & Med Ball Toss  
TH- CrossOver Symmetry, Ab Rollers  & MB Cleans

Strength
​Stability & Eccentric Movement Focus (Week 2 of 3 weeks)
4x 8-10 Reps  (3-4 second Negative)  
(M & W) Squat, Hinge Pattern, Push  & Balance  
(T & TH) Lunge Pattern, Pull & SAQ) 
M- A1- Single Leg Dead Lift A2- DB Single Arm Row 15 A3- Box Single Leg Lowers 
T- A1- RFE Split Squats A2- Pull-Ups A3- Stir the Pot 10-10  A4- DB Clean to Push Press 
W- A1- Front Squats  A2- Bench Press  A3- Ring Dips
TH- A1- Box DB Step Ups to Press  A2- Band Anti-Rotation A3- Pull-Up (Neg)

Conditioning
Energy System Training (Base Pace, Push Pace, All-Out Pace & Explosion Effort)
Monday-  
Part 1: All-Out Pace: 5 Rounds of:  3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups
Part 2: All-Out Pace: Row 500m & 20 Wall Ball
    
T- 3 Rounds of: 30 Bar Hanging Ab Runners, 10 Burpees & 100 Jump Rope
     (Cash Out - Bro Curls)
W- 7 mins (Push Pace) 5 Hang Cleans, 10 Hip Circle Extension & 10 Hand Release Push Ups
     (Cash Out- Stability Ball Hamstring Curls) 
TH- Partner Workout:  3 Rounds of:
      20 Air Squats, 20 Sit Outs, 20 Hammer Hits, Partner Tire Flip Down & Back   
     (Cash Out - Mobility Circuit)

Cool- Down + Plus
Mobility Focus + Personal Programming