Mi-Edge (6 week - 2 Phase Program) Nov. 14th - Dec. 1st)

Program Details:
6 week Strength & Conditioning Program
2 Phases of 3 week Blocks
Phase 1:  Strength Endurance, Core & Short Interval Conditioning
Phase 2:  Strength & Power & Long Interval Conditioning 

Warm Up:
A. Get moving right away with group activity focusing on coordination & reaction
B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills)

Activation & Movement Drills:
Monday: (20-10 Interval) Pick Two Core Exercises 
Tuesday: 3 Sets: Air Squats, Push Ups & Dynamic Drill - Down, Back & Down
Wednesday: 3 Sets: Single Leg Box Lowering, Core Exercise & Band Retraction
Thursday:  (20-10 Interval) Pick Two Core Exercises 

Phase 1 of 2, 6 week Program - 1st 3 week block (Nov. 14th - Dec. 1st)
20 minutes Work (Stability Focus in All Exercises - 4 second lowering)
Monday-
A1- Farmer Carry  - 40m
A2- Push Ups on Yoga Blocks - 10
A3 - Goblet Squats 15
A4-  One Arm DB Row -10/10
A5- Mobility Overhead Dowel Wall Squat 5 (slow)
Conditioning - EMOM for 10 mins of:
B1 - 30 Jumping Jacks + 3 Burpees
B2 - 8/8 Step Ups + 3 Box Jumps

Tuesday- 
A1- Ability Level Bench Press - 10,9,8,7,6 
A2- TRX Rows - 10
A3- 1/2 Kneeling DB Shoulder Press - 8/8
A4- Box Jump Downs with Stable Focus Landing + Vertical Jump 5
A5- Static Body Weight Lunge - 10/10 
Conditioning - Interval of:
2 mins Go's - 1 min Rest x 3 sets of:
B1 - 5/5 Sit Outs
B2 - 15 Band Straight Arm Pull Downs
B3 - 5/5 Jump Lunges

Wednesday- 
A1- Single Leg Dead Lift - 5/5 with 2 DB
A2- Ability Level Box Step Ups - 5/5 with Bicep Curl
A3- Front Rack Farmer Carry - 40m
A4-  DB Thrusters - 5 
A5- Ab Roll Outs - 10
Conditioning - Interval of: (partner workout)
1 min Go's - 30 seconds Rest x 4 sets of:
B1 - Shuttle Sprint (Down Back Down) x 1
A2 - MB Toss 5/5 til minute is up

Thursday- 
A1- Incline DB Bench Press - 10
A2- Hanging Ab Runners - 20
A3- Band Rows & Chest Press- 20/20
A4- Opposite Arm & Leg Bear Crawl Position Core Exercise - 10/10
A5- MB Squat Cleans  - 10
Conditioning - EMOM for 10 mins of:
B1 - 30 Fast Feet + As many Push Ups as possible by 30 second mark
B2 - 15 Band Squat to Row