Monday
30 minutes of continuous movement of:
1st 15 minutes:
A1 - Sit to Stand 5
A2 - Elevated Push-Up 10
A3 - Pull-Up 5
A4 - Sit-Outs 5/5
A5 - Farmer Carry 40 meters
2nd 15 minutes:
B1 - Goblet Squat 10
B2 - DB Flat Press 10
B3 - DB Row 10
B4 - Band Core Rotation 10/10
B5 - Jump Lunges 5/5
____________________________________________________
Tuesday 
30 minutes of continuous movement:
1st 15 minutes:
A1 - Walking Lunge 10/10
A2 - Band Chest Press 20
A3 - Band Lateral Walk 10/10
A4 - TRX Rows 10 + TRX Roll Outs 10
2nd 15 minutes:
B1 - Box Step-Ups 5/5
B2 - Elevated Push Up 10
B3 - Lateral Lunge 5/5
B4 - Renegade Rows 5/5
B5 - Dead Bug Holds 5/5
_____________________________________________________
Wednesday  
30 minutes: (3 minutes Rest Between Rounds)
1st - 10 minutes do:
A1 - Floor Core Series 10/10/10
A2 - Floor Hip Series 10/10/10
A3 - Dead Lift to Calf Raise 20
2nd - 10 minutes do:
B1 - Ab Roll Outs 10 + 5 Push Ups
B2 - Reverse Lunges 5/5 + 5/5 Step Ups
B3 - Jump Rope 50
3rd - 10 minutes do:
C1 - Box Jump Progression 5
C2 - Power Step Ups 5/5
C3 - 1/2 Kneeling Core Band Anti-Rotation 10/10
C4 - Single Arm KB Swings 5/5
___________________________________________________
Thursday 
A.  40-20 Work Rest
12 minutes:
A1 - 5 Burpees + Jump Rope
A2 - 15 KB Swings + Jumping Jacks
A3 - 5 Wall Ball + TRX Rows
B.  40-20 Work Rest
12 minutes: (All 3 Rounds, then Transition)
B1 - Line Hops 15/15
B2 - 5 Push Ups + Air Squats 
B3 - 5 Med Ball Slam + Shuttle Run
B4 - 1st set: Farmer Carry 2nd set:  Lunge 3rd set: Run

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
________________
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 
_________________
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
__________________
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 
__________________________________________________
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
_________________________________________________
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
_______________________________________________
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
_________________________________________________
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

5 week - Strength, Skill & Endurance & Games 
2 week - Movement, Skill & Conditioning
3 week - Strength, Power & Skills
___________________________________________________________
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
___________________________________________________________
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
_____________________________________________________________ 
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
________________________________________________________________
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
_______________________________________________________________
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
________________________________________________________________
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

3 Week Programs in 3 Phases of 3 weeks 
1st - Stability & Strength 
2nd - Strength & Skills 
3rd - Max Strength & Power 

Warm Up & Activation
A.  Dynamic with 1 Balance Exercise
B1 - M&W - Hip & Core Movements
B2 -  T&TH - Shoulders & Core Movements

Workouts
Monday 
Focus - Eccentric Tempo Movements
10 minute EMOMs of: 
A1 - Goblet Squats to Calf Raise
A2 - Push Up with Shoulder Tap 
B1 - MB Clean
B2 - TRX Rows 
C1 - Jump Rope 
C2 - Plank & Reach

Tuesday
Focus - Progression of Intensity
4 Strength Circuits for 6 minutes
A1 - MB Single Leg Dead Lift 6/6
A2 - 1/2 Kneeling MB Core Rotation 10/10
A3 - DB Alternating Chest Press
B1 - KB Dead Lift 15
B2 - Reverse Lunge 7/7
B3 - Pull-Up Improvement 7
C1 - KB Swing 10
C2 - Bear Crawl - 20m
C3 - Jump Rope 50
D1 - Box Jump 6
D2 - Farmer Carry 40m
D3 - Alternating Superman 8/8

Wednesday
Focus - Eccentric Tempo Movements
25 minutes of Work
A1 - Back Squat 10,8,6,4
A2 - 2 Consecutive Sets of T-Drill 
A3 - DB Push Press 8
A4 - Rope Climb 1x
A5 - Hanging Knees to Chest 20 + 10 Floor Knee Grabs
A6 - One Arm Row 8/8

Thursday 
Coaches Choice of Stability, Skills & Drills
Formats:
EMOM, AMRAPs & Chippers
with 1 Part Strength Movement Pattern
​

3 Week Strength & Conditioning 

Warm Ups
A. Mobility & Floor Stretching
B. Dynamic & Movement Drills
C. Coach's Choice of:  3 set Core Exercises 

Mondays
Part 1: Strength (4 sets of A,B)
A1 - One Arm DB Squats 6/6
A2 - 1/2 Kneeling Cable Rows 10/10
A3 - MB Wall Ball 8
B1 - Back Squats 10,8,6,4
B2 - TRX Rows 12
B3 - Box Jumps 6
Part 2: Conditioning 
C1 - Start with: Row 350m for time
Rest 1 min then
C2- 21-15-9 of: Air Squats & Push Ups

Tuesday 
Part 1: Strength (4 sets of A,B)
A1- Bench Press 10,8,6,4
A2 - DB Single Leg Dead Lift 5/5
A3 - MB Slams 10
B1 - BB Dead Lift 5 
B2 - Box Dips - MMF
B3 - Supermans 10
Part 2: Conditioning 
C1 - 3 Rounds of: 
(Down & Back) Walking MB Lunge & 15 KB Swings
then 400m Run
then 30 Sit Ups

Wednesday
Part 1: Strength (3 sets of A,B)
A1 - Box Step Ups 6/6
A2 - DB Alt. Shoulder Press 6/6
A3 - 1x Rope Climb
A4 - Knees to Chest 15
B1 - Goblet Squat 10
B2 - Pull-Ups - MMF
B3 - Push Ups - MMF
B4 - Sit Outs 20
Part 2: Conditioning 
3 Rounds of:
C1 - Sled Push Sprints (Down & Back)
C2 - Air Bike 20 seconds work - 10 rest  

Thursday 
Part 1: Strength (3 sets of A,B)
A1 - Back Squats 10,8,6
A2 - Run 150m 
B1 - Single Leg Box Lowering 6/6
B2 - DB Push Press 10
C1 - Plank & Reach 10/10
C2 - Flutter Kicks 20/20
D1 - Landmine Core Rotation 10/10
D2 - One Arm DB Rows 10/10
Part 2: Conditioning
10 minutes of:
C1 - 20 Double Unders / 60 singles
C2 - 8 MB Squat Cleans

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) 
__________________________________________________________________________________
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
__________________________________________________________________________________
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 
___________________________________________________________________________________
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
____________________________
#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
_____________________________
#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)
___________________________
#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

Warm Up:
Static Stretches 
Dynamic Stretches 

Activation:
10 minutes Each Day:
Circuit Training
Monday - Med Balls Toss, Hurdles Hops & Core Planks 
Tuesday - KB Swings, Walking Lunges  & Push Ups
Weds - Rowing & Jump Rope
Thursday - Box Jumps & Rope Climbs

Strength & Conditioning:
Monday -
A1 - Back Squats 8,8,6,6,4
A2 - Sled Push 1x
A3 - Arm DB Rows 8/8
Conditioning - 
7 minutes of:
10 - Air squats
50 - Jump Rope
1x Bear Crawl

Tuesday 
A1 - Bench Press 8,8,6,6,4
A2 - DB Curl to Press 8
A3 - AB Roll Outs 15
Conditioning -
Sprints: 200m 1x, 150m 1x, 100m 1x, 50m x2
(Rest 30 - 1 min. between sprints)

Wednesday
25 minute Strength Circuit
A1 - Goblet Squat to Calf Raise 10
A2 - Box Jumps 6 + 6/6 Plate Hops
A3 - Side Plank & Shoulder Mobility 30 seconds per side
A4 - Pull-Ups / Inverted Rows - MMF
A5 - Lateral Lunge 6/6
A6 - Sit Outs 8/8 + 16 Low Back Supermans 
Conditioning -
AMRAP minutes __________?
A1- Run 2 Laps
A2 - DB Thrusters 5 or 5 Wall Ball
A3 - MB Slams 10
A4 - Sit Ups 10

Thursday 
A1 - Incline Press - 10,10,8,8,6
A2 - Famer Carry - 1x 
A3 - Dead Lift - 5 
A4 - Push Up Core Stability Drill 8/8
Conditioning - 
Complete:
200m Row
200 Jump Rope
30 Jumping Jacks
30 Sit-Outs
30 TRX Rows
30 Alternating Lunges