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