Fall 2017 - Mi-Edge - (Sept 11th - 28th)

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
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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