Thursday 10/23 A) 5 Min Circuit :30 On/:30 Off Run/ Walk If Weather is bad and Treadmills are lacking: Do shuttle Relay Partner 1 Runs Partner 2: Coaches Call Dynamic Mobility Movement B) 6 Minute Circuit Front Delt Raise X 8 Lat Delt Raise X 12 DB Meadows Row X 8/Side :30 Sec Push Up…

Wednesday 10/22 A) 5 Min Bike Effort Every :30 Sec Stand up effort for 5 Seconds Increase from 6-7-8-9-10 each round B) Warm Up to 60-70% Back Squat by feel C) EMOM X 5 5 BB Back Squats D) 4 Rounds 500 M Bike 50 Ft Sled Drag (+#) 100 Ft Farmers Carry 30 Sec…

Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk stay around 70-75% feel for today for 6-8 singles B) Workout. 3:00 on :45 double kb front rack hold @ 55/35#/hand max distance ski erg [goal is 500/425m] 3:00 rest x3 rounds -into- 14:00 amrap 200m run farmers…

Tuesday A) DB front foot elevated split squat 10 steps – alternating each set – building in weight with a 70% feel level off for set 3 and 4 B) Hybrid position DL from elevated surface 3.3.2.2 rest 60-90 seconds bt sets C) Dynamic action Superset. :20 step down box jumps @ a challenging but…