Mi-Edge (April 24th - May 18th)

4 Week Program
2 Ability Levels
2 Days Skill / Conditioning (2 per week, for 4 weeks = 8 total)
2 Days Strength (2 per week, for 4 weeks = 8 total)
Each Week Alternates Cycle (Strength Days & Conditioning Days) 
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Warm Up
Strength Days - Patterns of Movement
Conditioning Days - Full Body Dynamic 

Activation
Strength Days - 6 Shuttle Sprints then Warm Up Sets to Strength Exercises
Conditioning Days - 2x Core Circuits (10-12 minutes)
A1 - Sagital Plane
A2 - Frontal Plane
A3 - Transverse Plane
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Strength Day Workouts - 
(Progress Difficultly Each Week) + (Record Numbers & Sets)
12 minute EMOM workouts per Station:
Weeks  (Day A)  
A1 - RFE Split Squat - 8/8
A2 - Pull-Ups -MMF
A3 - Sled Push - 1x
B1- Front Squat - 5
B2 - Renegade Rows 8/8
B3 - Box Jumps - 5
C1 - DB Push Press - 8
C2 - Walking Lunge - Down & Back
C3 - Band Lateral Partner Walks - Down & Back
Weeks  (Day B)
A1 - Dead Lift - 5 
A2 - Bench Press - 8
B1 - Box DB Step-Up 5/5
B2 - 1/2 Kneeling DB Press - 8/8
B3 - Back Squat - 5
C1 - Incline Press - 8
C2 - Long Jump - 5
C3 - One Arm DB Row - 8/8 
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Conditioning Day Workouts - 
#1 & #5
Skill - Cleans (15 minutes)
WOD - 15 minute AMRAP of:
A1 - KB Swings 15
A2 - TRX Rows 10
A3 - Burpees 8
A4 - Air Bike 6 Cals
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#2 & #6
​Skill - Rope Climbs + Double Under Practice (12 minutes)
WOD - 15 minute AMRAP of:
10 - KB Swings 
20 - Double Unders
20 - Band Rows
1 - Rope Climb
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#3 & #7
Part 1 -
Coach Choice 2x Tabata with 2 exercises each
Part 2 -
21  minutes of Intervals 
EMOM of: 30 Seconds Work - 30 seconds Transition  
A1 - Rower
A2 - Air Bike
A3 - Shuttle Run with Dynamic Movements (Butt Kicks, Shuttle, CrossOver, Skip)
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#4 & #8
Part 1 - 
10 minute AMRAP of:
A1 - 150m Rower
A2 - 10 Push Ups
A3 - 10 Box Jumps
A4 - 10 MB Slams
Part 2 - 
20 minute EMOM of:
B1 - 50 Jump Rope
B2 - 8/8 Walking Lunges
B3 - 8 DB Push Press
B4 - 12 Inverted Rows
B5 - 200m Run