Tues. Oct 2

Sprinters

Dynamic Warm Up
Wind Sprints

XF: For Time!
50 Plyo Jumps
40 Jump Ropes
30 Push Ups
20 sec "L" Hang
10 Pull Ups
20 sec "L" Hang
30 Push Ups
40 Jump Ropes
50 Plyo Jumps

MB Circuit
Stretch

Mon. Oct 1

Sprinters: Power

12-10-8-5

Back Squats
FT One Arm Rows
MB Leg Curls
Band "T" Raise
Ground to OH

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