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
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