5 week - Strength, Skill & Endurance & Games 
2 week - Movement, Skill & Conditioning
3 week - Strength, Power & Skills
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2 weeks
Week of: July 31st - Aug 7th
Monday - Focus on Skill & Drills after Workout
Weds - Focus on Long Warm Up

Mondays & Wednesdays  
Warm Up: 5 - 10 minutes
A.  
15 Minutes of Every Minute on the Minute of:
Start a new exercise every minute.  
Move quickly to transition to the next exercise and rest til the start of a new minute.
A1- Alt. Single Leg Dead Lift & Balance 7/7
A2 - Legs 90 degrees Wall Sits 45 seconds
A3 - Reverse Lunge with Bicep Curl 7/7
A4 - 20 Banded Chest Press + 5 Slow Push Ups
A5 - 30 Banded Rows

B.  Every 3 minutes for 15 minutes complete:
B1 - 30/20 Static Bear Crawl
B2 -20/15 Air Squats
B3 - 15/10 Push Ups

Cool-Down: 5 - 10 minutes
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2 weeks
Week of: July 31st - Aug 7th
Tuesday - Focus on Skills before Workout 
​Thursday - Focus on Games after Workout

Tuesday & Thursdays
Warm Up: 5 - 10 minutes

A.  15 minutes of:
As Many Rounds as Possible of:
A1 - 5 Burpees
A2 - RFE (rear foot elevated) Split Squats 5/5
A3 - Banded Rows 25
A4 - MB (medball) Thruster 10
A5 - Dead Bug 20

B. Two Exercise Circuits of:
20 seconds Work & 10 seconds Rest
1st 8 Round Interval:
Air Squats with Calf Raise
TRX Rows
2nd 8 Round Interval:
Box Step Up to Curl
Box Elevated Push Up

Cool-Down: 5 - 10 minutes
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Next 3 weeks
Mondays - Aug. 14th, 21st & 28th
Warm Up: 5 - 10 minutes

​A.  4 Sets of:
(30 second Go's or the # of reps listed)
*Rest as Needed
A1 - 12 DB Goblet Squats
A2 - 12 DB Chest Press
A3 - 6/6 Renegade Rows + 6 Push Ups

B.  4 Sets of:  *Rest as little as possible
B1 - 15 KB Swings
B2 - 5/5 DB Thruster (R&L)
B3 - 15 Hanging Knees to Chest

​C.  9 minutes AMRAP of:
C1 - 2x Speed Ladder Drill
C2 - 9 TRX Rows
C3 - 9/9 Band Rotation (R&L)
C4 - 9 DB Reverse Flys

Cool-Down: 5 - 10 minutes
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Tuesdays - Aug. 15th, 22nd & 29th
Warm Up: 5 -10 minutes

A.  5 Sets of:
A1 - 1 min. AMRAP of: 5 Push Ups & 10 Squats
A2 - 20 Reverse Lunges
A3 - 20 TRX Rows

B.  5 Sets of:
B1 - 1 min. AMRAP of: 3 Burpees & 6 Sit Outs
B2 - 10 DB Bent Over Rows
B3 - 5/5 Side Lunges

C.  7 minutes of:
C1 - 20 meters Butt Kicks + Back Pedal 20 meters
C2 - 10 DB Shoulder Press
C3 - 20 Hollow Rocks

Cool-Down: 5 - 10 minutes
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Wednesday - Aug. 16th, 23rd & 30th
Warm Up: Floor Stretching

A.  5 Sets of:
A1 - Goblet Squats with Calf Raise 12
A2 - Farmer Carry 40 meters
A3 - Inverted Rows 12

B.  9 minutes AMRAP of:
B1 - 6/6 Box Step Ups with DB Curl
B2 - 6 Burpees
B3 - 12/12 Band Rotation

C.  6 minute Core Circuit of:
C1 - 20 Hollow Rocks
C2 - 10/10 Dead Bugs
C3 - 30 Mountain Climbers

Cool-Down: 5 - 10 minutes
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Thursday - Aug. 17th, 24th & 31st
Warm Up: Mobility & Drills
Activation - Core Circuit (5 minutes)

A.  
Strength - Athlete Picks 2 exercises for 5 sets Each in EMOM format
A1 -  Athlete Picks (reps below 10)
A2 - Athlete Picks (reps below 10)

B.  
​Skills & Games
​**Set up stations for a variety of movement patterns & challenges**

Monday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength
5 sets of:
A1 - DB Walking Lunge 10/10
A2 - Box Jumps 5
A3 - Push Up 10 + Partner MB Chest Pass 10
A4 - Stability Ball Hamstring Curls 10
B1 - 5 Sprints 40m (Rest: walk back to start)
Part 2 - Coaches Game 

Tuesday 
Warm Up
A. Jump Rope + Band Circuit
B.  Core Circuit
Part 1 - Strength
5 sets of:
A1 - DB Chest Press 8
A2 - Back Squats 8 
A3 - Band Rotation 8/8
Part 2 - Conditioning
EMOM for 10 minutes of:
A1 - Wall Ball Partner Toss 6/6
A2 - 20 Sit Outs

Wednesday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength 
5 sets of:
A1 - Dead Lift 8,8,6,6,4
A2 - TRX Rows 10
A3 - Side Planks 15/15
A4 - Push Ups 10
Part 2 - Coaches Game

Thursday
Warm Up
A. Dynamic Movements
B. Skills 10-15  minutes
Part 1 - Strength 
3 sets of:
A1 - RFE Split Squats 10/10
A2 - Sit Ups 20
A3 - DB Shoulder Press 10
A4 - Hanging Knees to Chest 15
Part 2 - 
5 minutes Each of:
A. Rower for Distance
B. 40 Jump Rope + 10 Push Ups AMRAP
C.  Air Bike 5 Cals + Farmer Carry -Down & Back AMRAP