4 week Strength & Conditioning 

Monday 
Warm Up:
A.  Dynamic + Movement Drills
Activation: 20 -10 work rest
A.  Med Ball Drills
B.  Band - Upper Body Resistance Drills 
Strength: 4 sets of-
A1 - Back Squats 7-10
A2 - Box Jumps 10
B1 - DB Single Leg Squats 6/6
B2 - Push Ups (Neg) - MMF
C1 - 5x 30m Sprints
C2 - Active Stretches 
Skill:
Double Unders, Hand Stands & Spiderman Crawl
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Tuesday 
Warm Up:
A.  Dynamic + Movement Drills
Activation: 20 -10 work rest
A.  2 Core Exercises
B.  2 Hip Exercises 
Strength: 4 Sets of-
A1 - 1 Arm DB Rows 10/10
A2 - Walking Lunges 10m/10m
B1 - 1 Arm DB Clean & Press 5/5
B2 - Renegade Rows 10/10
Conditioning:
6 Minute AMRAP of- (Each week make Harder)
C1 - Skill Exercises (Athlete Picks / Coach sets rep count)
C2 - Jump Lunges 5/5 + 5 Jump Squats 
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Wednesday 
Warm Up:
A.  Dynamic + Movement Drills
Activation: 8 minute AMRAP of-
A1 - Band Walks 10m/10m
A2 - TRX Rows 10
A3 - 30 Jump Rope
A4 - Spiderman Crawls 10m/10m
Strength: 4 Sets of-
A1 - Bench Press 7-10
A2 - Band Rotation 10/10 + MB Toss 10/10
B1 - 1/2 Kneeling 1 Arm DB Press 8/8
B2 - 15 Sit Ups + 30 second Hollow Hold
C1 - Farmer Carry
C2 - Box Jumps 10
Skill:
Double Unders, Rope Climbs & Single Balance Drills
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Thursday 
Warm Up:
Game 
Activation: 20 -10 work rest
A.  KB Swings 
Strength: 4 Sets of-
A1 - BB Dead Lift 5
A2 - Pull-Ups (Strict Negatives MMF)
A3 - Dowel OverHead Squats 10
B1 - Ball DB Alternating Arm Press 8/8
​B2 - RFE Split Squats 8/8
Conditioning:
6 Minute AMRAP of- (Each week make Harder)
C1 - MB Slams 10 
C2 - Sprint Shuttle 
C3 - Burpees 10 

Mi-Edge (Fall Session Sept. 11th - 28th)

3 Week Base Strength & Conditioning 
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Monday 
Warm-Up:
 Mobility
 Dynamic Flexibility

Part A -12 minutes work
A1 - DB Dead Lift - 5
A2 - Elevated Push Up - MMF
A3 - CrossOver Symmetry - 20
A4 - Coaches Core Exercise

Part B - 8 minutes work
B1 - MB Box Step Up to Balance 5/5
B2 - Plank Hold - 30 seconds
B3 - TRX Rows - MMF at 45 degrees or less

Part C -
C1 - For Time: 150 Jump Rope + 200 meter Sprint
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Tuesday
Warm-Up:
A. Game 
B. Core Circuit 

Part A - 10 minutes
A1 - Row 30 seconds
A2 - Farmer Carry
A3 - Air Bike 30 seconds

Part B - 10 minutes
B1 - Goblet Squats 10
B2 - Side Plank 10/10 + 5/5 Sit Outs
B3 - One Arm DB Row 10/10

Part C - 5 minutes
C1 - 5 Burpees 
C2 - 10 Sit-Ups
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Wednesday 
Warm-Up:
A. Mobility
​
Part A & B - 10 minute EMOMs
A1 - Flutter Kicks
A2 - Walking Lunge

B1 - Dowel Overhead Squats
B2 - Pull-Up Improvement

Part C - 8 minute AMRAP
C1 - Jump Rope 50
C2 - 5/8/12 Push Ups
C3 - 10 MB Slams
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Thursday
Warm Up:
Coaches Choice

Part A - 12 minutes work
A1 - Back Squats 5
A2 - DB Shoulder Press 6/6 
A3 - CrossOver Symmetry 20
A4 - Band Walks 

Part B - 10 minute Cap
B1 - Run 400m, 200m, 100m, 50m, Shuttle 25m  
B2 - TRX Rows 10

Part C - Coaches Choice