Monday – 6.29.20 

WU: 10min

8x Push-up Opener

8x Goblet Squat

8x S.A. Swing R/L

100m Jog

5 breath Calf Stretch R/L

Skill Work: 4-5rds 

6x Suitcase DL  (R/L) 

10x Alt Staggered Push Ups

Plyo / Conditioning: 25min (continuous work)

3x Broad **(Box Jump modification)

400m @ mod. speed

6x Broad Jump

Roundabout @ 75%

9x Broad Jump

Sprint 200m

12x Broad Jump

Sprint 100m

Fusion:

20x Fire Hydrants L/R

10 deep breath Supine Twist L/R

10 breath Hamstring Stretch L/R

Tuesday

WU: 8min

8x PVC Pass-Throughs

8x PVC (behind the neck) Press to OH position, then Squat 

8x PVC Scare Crows

8x 1-1-3 Sit Ups

100m jog

Strength: Power Clean

8x @ 40% (light)

8x @ 50%

5x @ 60-75%

5x @ 60-75%

→ 10x Fire Hydrants R/L

→ 10x Butterfly Sit-ups

2rds

10x Leg Sweep practice L/R (from hip extension position to sweep to half kneeling)

2x TGU (full form practice) L/R

4rds at heaviest possible

Turkish Get Up (1x Heaviest possible on each side. Build Up)

60sec Squat Hold

100m jog

3x 200m Relay, with partner (distanced) (Row or Run)

Fusion: 2rds

Foam Roll Lats 45sec L/R

10 breath supine knee hug L/R

10x Seated S.L. Tibialis Flexions L/R

Wednesday 

WU:10min

4x Narrow Push Ups

4x Wide Push Ups

8x Crunch to Sit Up

20x total Superman Flutter kicks

5x Lunge openers R/L

100m jog

Skill Couplett

[4rds] 

6x Single Arm Floor Press (R/L) (Heaviest DB possible)

12x Wall Ball (8-14#)

Conditioning:

[3rds]

Pacer 1: 200m Row or Run

P2: KB Swing (break every 15) until pacer is done

P3: single arm Push Press R/L (5/5) repeat

P4: various core work (coaches choice)

Fusion 2rds

10x Bird Dog R/L

10x total Windshield Wipers

15x Glute Bridge 

Thursday

WU 10min

8x Alt Reverse Lunge

6x Sprawls

6x Push Ups

100m run

Skill: Pendlay Row

4rds

8x Light to Moderate

10x Air Squat

10x Alternating kick throughs

Plyo / Conditioning:

[4rds]

3-5 Box Jumps

15m KB Cluster Rope Pull, run rope back (wash hands each use?)

5x 3-1-1 Push Ups (3 count down)

100m Run

Fusion:[2rds]

8x Alternating Squat reach

3x Vinyasa

→ Then:  2min Foam Roll IT Band R/L

Friday

WU: 10min

5x Wide Push Ups 

5x Narrow PU

10x SUT wall

100m jog

Skill Conditioning: Power Clean

[4rds]

10x light to moderate (55-115)

10x Supine Leg Raise to Hip Raise

Plyo / Conditioning (Quality Work, not to be Rushed):

[4rds]

20m Alternating Bounding

50m Run (slow)

10x Radish Pulls

50m Run (slow)

10x (total) Traveling Lunge Jumps

Fusion:

[3rds]

10x Bent over Fly (light DBs)

8x Elbow Plank to Dolphin

8x Reverse Wrist Rocks