Fri. Sept 28/Mon. Oct 1

Group 1: XF

AMRAP 22 Minutes

10 DB Swings
9 One Leg Squats (each)
8 Pull Ups
7 Streamline Jumps
6 Push Ups + 10 sec hold


Grouip 2: Power

3 x 10

Goblet Squats
Back Extensions
Glute Ham Machine
90 degree Shoulder Rotation
Cleans


Sprinters:
Power

15-10-5

SLDL
Fly Pulls
TKEs
Bench
Side Bench Jumps

Tues. Sept 25

Sprinters: XF

Dynamic Watm Up
Sprints

AMRAP 22 Minutes

10 KB/DB Swings
9 One Leg Squats (each)
8 Pull Ups
7 Streamline Jumps
6 Push Ups + 10 Sec Hold

MB Routine
Static Stretch

Mon. Sept 24/Wed. Sept 25

Non-Sprinters:
Group 1: XF
5 Rounds of

20 Donkey Kicks
25 yard Sprint
7 Dips
10 MB Chest Pass
14 MB Hand Step Ups w/ Knee Raise

Group 2: Power
10-8-6-3

RDLs
DB Push Press (light)
Leg Extensions
DB Flys
Fast Feet Series


Sprinters: Power
3 x 10
Goblet Squats
Back Extensions
Glute Ham Machine
5 Point Shoulders
Hang Cleans

Thurs. Sept 20

Sprinters:
Dynamic Warm Up
Jump Series

5 Rounds of

20 Doneky Kicks
25 yard Sprint
7 Dips
10 MB CHes Pass
14 MB Hand Step Ups w/ Knee to Elbow (3 sec hold)

MB routine
Stretching

Wed. Sept 19/Fri. Sept 21

Group 1: XF
AMRAP 25 Minutes

25 yd Bear Crawl
8 Burpees
20 (total) Mountain Climbers
Jog Easy Back (every other one backwards)


Group 2: Power
4 x 6

Overhead (OH) Squats
Lat Pull Downs
Flamingos
Horizontal ITs
SDHP

Tues. Sept 18

Sprinters

Dynamic Warm Ups
Hallway Sprints

AMRAP 25 Minutes

25 yard Bear Crawl
8 Burpees
20 Mountain Climbers (total)
Jog Easy back to Start

MB Routine
Static Stretching

Fri. Sept 14/Mon. Sept 17

Group 1: XF
4 Rounds of

5 Box Jumps
5 Chin Ups
5 Turkish Get Ups (each arm)
5 Broad Jumps

Group 2/Sprinters:
12-8-5

Straight Leg Deadlifts (SLDL)
One Arm Swim Pull
TKE's (band)
Tri Push Downs
DB/MB Jump Squats

Thurs. Sept 13

Sprinters:

Dynamic Warm Up
Jog Arena
Jumps/Hops

4 Rounds of
5 Box Jumps
5 Chin Ups
5 Turkish Get Ups (each arm)
5 Broad Jumps

MB Routine
Stretch

Tues. Sept 11

Sprinters:

Dynamic Warm Up
Ladder Drills
Wind Sprints

AMRAP 20 Mintues
5 Pull Ups
10 Split Squats (each)
15 Push Ups
20 Air Squats

MB Routine
Static Stretch

Mon. Sept 10/Wed. Sept 12

Dynamic Warm Up

Group 1: XF
AMRAP 20 Minutes
- 5 Pull ups
- 10 Split Squats (each leg)
- 15 Push Ups
- 20 Air Squats

Group 2 & Sprinters: Power
10-6-4
- Back Squat
- One Arm Row
- Plyo/Physio Ball Leg Curls
- Ys, Ts, As, on Incline Bench or Ball
- Thrusters

Abs

Fri. Sept 7

All:

Dynamic Warm Up

Navy Seal Test:
- 2 minutes Pull Ups
- 2 minutes Rest
- 2 minutes Push Ups
- 2 minutes Rest
- 2 minutes Sit Ups
- 5 minutes Rest
- Run 1.5 miles
- 10 minutes Rest
- 500 yard Swim

Wed. Sept 5/Thurs. Sept 6

Non-Sprinters (Wed)/Sprinters (Thurs)
Max Power Day #1

Max Bench
Max Back Squat
Max RDL