Warm Up
Active Floor Stretching 
Dynamic Flexibility
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Activation
Monday  8 Rounds of: 20 - 10 Work Rest
A1 - Squat Pattern
A2 - Push Horizontal
Tuesday  6 Rounds of: 30 - 15 Work Rest 
A1 - Pull Horizontal 
A2 - Hinge Pattern
Wednesday 5 Rounds of: (45 - 15 Work Rest)
A1 - Lunge Pattern
A2 - Push Vertical
Thursday EMOM for for 12 mins.
A1 - Squat Pattern
A2 - Push Horizontal 
A3 - Core 
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Workout of the Day
Monday 
2x 12 min AMRAPs of:
A1 - Wall Ball (8-10)
A2 - Bear Crawl Down & Back
A3 - Bench Press (8-10)
Rest 3 mins
B1 - DB Thrusters 5
B2 - Mi-Bug 10/10
B3 - Row 150 meters

Skill Day - Double Unders & Rope Climbs
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Tuesday 
40 min. Time Cap of:
4 Sets of:
A1 - Dead Lift (8-10)
A2 - 1 DB Bent Over Row 8/8
A3 - Jump Rope 50
4 Sets of:
B1 - Partner MB Sit Ups 12 
B2 - Partner Burpees 6
B3 - Partner MB Rugby Toss 6/6
3 Sets of:
C1 - Box Step Up to Curl 5/5 (single leg balance)
C2 - Slide Disk Hamstring Curls 10 or Swiss Ball
C3 - Stir the Pot 5/5 + 5/5
3 Sets of:
D1 - Sit Ups 25
D2 - Ab Roller 20
D3 - Hollow Rock 15 
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Wednesday 
2x 12 min AMRAP's of:
A1  - Run 2 Laps
A2 - Push Ups 10
A3 - MB Slams 10
A4 - Flutter Kicks 15/15
Rest 3 Mins
B1 - Box Jumps 5
B2 - TRX Rows 10
B3 - Walking Lunges 10/10
B4 - Cable Rotation 10/10

Game Day - (Spike Ball, Dodge Ball, Trainer Pick)
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Thursday
35 min 
3 Sets of:
A1 - Front Squat 5
A2 - Max Height Wall Ball 5
3 Sets of:
B1- Bench Press 10,8,6
B2 - KB Swings 15
3 Sets of:
C1- Rower 200 meters
C2 - Box Step Up to Curl 5/5 (single leg balance)
3 Sets of:
D1 - 100 Jump Rope
D2 - 10/10 Renegade Rows

Skill  Practice - Trainers Choice

Warm Up
Roll
 Active Floor Stretching 
Dynamic Flexibility
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Movement Preperation & Activations
Monday  (20 - 10 Work Rest)
2 Groups of: A & B 
A1 - MB Toss R&L 5/5
A2 - MB Foot Taps
B1 -  Band Chest Press
B2 - Band Rows
Tuesday  4 Rounds of:
A1- 4x Speed Ladder 
A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops
A3- Bear Crawl Down  & Crab Walk Back
A4- 12 TRX Rows
Wednesday (45 - 15 Work Rest)
A. - Box Leg Lowers (R&L) 
B. - Single Leg Dead Lift (R&L) 
C. - Jump Rope  
Thursday 4 Rounds of:
A1 - 8 Box Neg. Push Ups
A2 - 8 MB Cleans + 6/6 MB Reverse Lunge
A3 -  8 Box Jumps
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Strength 
Monday (Part A 12 mins of Work - Part B 6 mins. or Work)
A1 - DB Chest Press 10
A2 - Walking Lunge10/10
A3 - 100 Jump Rope
A4 - Goblet Squats 10 
A5 - DB Curl to Press 10
B1 - MB Chest Throws 5/5
B2 - Band Chest Press 15
B3 - Air Squats 20
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Tuesday (Part A- 10 mins & Part B- 8 mins)
A1 - Front Squat 5
A2 - 1 DB Bent Over Row 10/10
A3 - Plank & Reach 10/10
A4 - Burpees 10
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10 or Swiss Ball
B3 - Stir the Pot 5/5 + 5/5
B4 - Jumping Jacks 30
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Wednesday (15 mins of Work)
A1 - DB Incline Press 10
​A2 - Inverted Rows or Pull Ups (MMF)
A3 - Ring or Box Dips (MMF)
A4 - DB Dead Lift 10
A5 - Loaded Side Lunge R&L 5/5  
A6 - Rope Climb 1x
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Thursday (Part A- 10 mins & Part B- 10 mins)
A1 - Front Squat 5
A2 - BB or DB Bent Over Row 10/10 (use bench if needed)
A3 - Side Plank with Arm Reach 10/10
A4 - Ab Rollers 10
A5- Swiss Ball DB Chest Press 8
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10
B3 - Farmer Carry (Down & Back)
B4 - Battle Ropes - 30
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Conditioning - (Each Week Record Times & Reps)
Monday -  6 Laps + 10 Wall Ball + 4x Down Back Lunges 
Tuesday - Partner Workout - 5 Rounds Each of: Max 20 second Battle Ropes (2 arm slam)  
Weds - (Skills Practice) Double Unders, Indo Board & Swiss Ball Tall Kneeling Balance
Thursday - Team Rower 1000m + Team Push Ups 100