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…

Tuesday 10/21 A) 30 Seconds on/30 Seconds Off Row 600 Meters (Carry over Meters Count) B) 3 sets Seated Banded SA Row (Cable If available) X6-10 Kick Stand or SL RDL X 6/Side Seated SA Preacher Curl X 10/Side C) 10 Min EMOM 2 Burpees 4 Push Ups 12 Mountain Climbers 8 V Ups (Tuck…

Saturday 10/18 A) 20 Min AMRAP 8 Box Jumps 8 Ball Slams 8 Barbell Floor Press 8 Ring Rows or BB Bent over Rows 1K Bike

Friday 10/17 A) 3 sets Barbell or Trapbar Deadlift X5 (Sumo?) Slow focus on form Standing Pallof Press X 12/ side B) 5 Rounds :30 Sec Burpees Rest :30 Sec :30 Sec Fast Lateral Box Hops Rest :30 Sec 50′ Sled Drag + 25 Second Plank Rest 1

Thursday 10 16 A) EMOM X 5 100 M Run B) 3 sets Single Arm DB Press X 8 (No tempo just muscle through with good form) DB Up Right Row X 6-8 (Focus on Should position) Prone Floor Press X 8 C) 8 Min AMRAP ( Mile Run Pace) 1, 2, 3, 4, 5,…

Wednesday 10/15 A) EMOM X 5 25 Second Bike Sprint Damper 9-10 B) 5 Min Back Squat Warm Up Do 10 Banded Lateral Steps/ Side between Sets C) 4-5 Rounds 5 Back Squats Rest 20-30 Then 10 Walking Lunges Rest 20-30 50 Meter Sled Push Rest 20-30 20 Mountin Climbers Rest As needed

Tuesday 10/14 A) EMOM X 5 150 M Row B) 3 sets SA Bench Supported Row X 8/Side (Sub Seated SA Cable Row) Staggered Stance RDL X 8/Side Supinating DB Curl X 8 C) 10 Min AMRAP 4 Hanging Leg/Knee Raises 6 Kettlebell Deadlifts 8 Calorie Row 16 Jump Rope

Monday 10/13 A) EMOM X 5 150 Ski B) 4 Rounds Minute 1: Ski Minute 2 Rest Minute 3: 15 DB Power Cleans Minute 4: 15 DB Push PressMinute 5 Rest C) 2 rounds. 12 Banded Donkey Kicks 12 Banded Supine Psoas Marches

Saturday 10/11 A) 20 Minute AMRAP 6 Ring Rows 6 Push Press 12 Squats 12 Kettlebell Swings 24 Jump Rope Begin with a 200/150M Run and on the top of every 5 Minutes. B) 3 Rounds :20 Sec Side plank R :20 Sec Side Plank L. :20 Sec Rest