Mi-Edge (3 Week Program) Aug. 8th - 25th

Warm Up
Roll - Run - Stretch - Dynamic

S,A,Q & Power
Monday  (20 - 10 Work Rest)
2 Groups of: A & B 
A1 - MB Toss R&L 5/5
A2 - MB Foot Taps
B1 -  Band Chest Press
B2 - Band Rows
Tuesday  (8 minute AMRAP)
A1- 4x Speed Ladder 
A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops
A3- Bear Crawl Down  & Crab Walk Back
A4- 12 TRX Rows
Wednesday (45 - 15 Work Rest)
(2 sets then transition x3)
A. - Box Leg Lowers (R&L) 
B. - Single Leg Dead Lift (R&L) 
C. - Jump Rope  
Thursday (8 minute AMRAP)
A1 - 8 Parrellet Push Ups
A2 - 8 MB Cleans + 6/6 MB Reverse Lunge
A3 -  8 Box Jumps
A4 - 4x Speed Ladder

Strength 
Monday (20 mins of Work)
A1 - DB Chest Press 10
A2 - Walking Lunge10/10
A3 - 100 Jump Rope
A4 - Goblet Squats 10 
A5 - DB Curl to Press 10
Tuesday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - Front Squat 5
A2 - 1 DB Bent Over Row 10/10
A3 - Plank & Reach 10/10
A4 - Burpees 10
Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10 or Swiss Ball
B3 - Stir the Pot 5/5 + 5/5
B4 - Jumping Jacks 30
B5 - Battle Ropes - 20
Wednesday (20 mins of Work)
A1 - DB Incline Press 10
​A2 - Inverted Rows or Pull Ups (MMF)
A3 - Ring or Box Dips (MMF)
A4 - DB Dead Lift 10
A5 - Loaded Side Lunge R&L 5/5  
Thursday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - Front Squat 5
A2 - BB or DB Bent Over Row 10/10 (use bench if needed)
A3 - Side Plank with Arm Reach 10/10
A4 - Ab Rollers 10
A5- Swiss Ball DB Chest Press 8
Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10
B3 - Farmer Carry (Down & Back)
B4 - Battle Ropes - 30

Conditioning - (Each Week Record Times & Reps)
Monday - 400m Time Run + 10 Wall Ball 
Tuesday - Max 2 min Air Squats & Max 30 second Battle Ropes (2 arm slam) 
Weds - (Skills Practice) Rope Climb & Double Unders
Thursday - Obstacle Course Circuit