Mi-Edge (Oct. 2nd - 27th)

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
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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 
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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
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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