TUe | Mar 15
Warm up:
Machines, Ladder, Sprint Mechanics
20 Glute bridges, 20 squats, 10 hanging scapular retractions, 20t Alt Rev Lunges
Partner Rotational Medball Throws
Power Cleans
Alt Reverse Lunges
Hurdle to Box Jump
Dumbbell Push Press
Chin Ups
All 4 Machines: 4 min each
Machines, Ladder, Sprint Mechanics
20 Glute bridges, 20 squats, 10 hanging scapular retractions, 20t Alt Rev Lunges
Partner Rotational Medball Throws
Power Cleans
Alt Reverse Lunges
Hurdle to Box Jump
Dumbbell Push Press
Chin Ups
All 4 Machines: 4 min each
Wed | Mar 16 | Youth
Warm Up Sprint Mechanics
Barbell dowel work: Thrusters, hang cleans, power cleans, snatch
Relays: 4 Teams
5 Push Ups
Ladder: 1st Two steps in | 2nd In N Out Jacks | 3rd Icky Shuffle
Hurdle, Hurdle, Hurdle Hops
5 Body weight squat jumps + + Body weight squat jumps and push ups
Relay on Machine (Row + Ski)
Barbell dowel work: Thrusters, hang cleans, power cleans, snatch
Relays: 4 Teams
5 Push Ups
Ladder: 1st Two steps in | 2nd In N Out Jacks | 3rd Icky Shuffle
Hurdle, Hurdle, Hurdle Hops
5 Body weight squat jumps + + Body weight squat jumps and push ups
Relay on Machine (Row + Ski)
ThU | mar 17
Warm up:
Speed ladder
Sprint mechanics
3 Rounds/Person
*This one they will need to do both resisted and assisted before the box jumps (doesn't matter which order)
6 Resisted Squat Jumps | Light bands attached to dumbbells across shoulders, adds resistance against their jump
12 Assisted Squat Jumps | Heavier bands hanging from squat rack, adds assistance to their jump to jump higher
6 Box jumps
Partner Workout | 4 Rounds
A. Bike 12 Kcals
- Set bike target kcal to 12
- Looking for total time and max outputs each round
B. Barbell Snatch Quality Reps
(Depending on numbers, there may be a team of 3)
Tread
10 Quality Sprints/Person
- Looking for max speeds
Speed ladder
Sprint mechanics
3 Rounds/Person
*This one they will need to do both resisted and assisted before the box jumps (doesn't matter which order)
6 Resisted Squat Jumps | Light bands attached to dumbbells across shoulders, adds resistance against their jump
12 Assisted Squat Jumps | Heavier bands hanging from squat rack, adds assistance to their jump to jump higher
6 Box jumps
Partner Workout | 4 Rounds
A. Bike 12 Kcals
- Set bike target kcal to 12
- Looking for total time and max outputs each round
B. Barbell Snatch Quality Reps
(Depending on numbers, there may be a team of 3)
Tread
10 Quality Sprints/Person
- Looking for max speeds