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

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) 

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