"Friday Sport"

Warm Up (3 Rounds):

10 Deficit Push Ups
Lateral Banded Side Shoulder Raise (1 min)
20 Reverse Shrug on Dip Bars

Plyo Prep (3 Rounds):

4 Depth Push Ups to Explosive Rebound
10 Seated Med Ball Throws

Cat H Push (5 x 5):

Close Grip Bench

Plyo Conditioning (4 Rounds):

20 Kneeling Close Clapping Push Ups
20 Kneeling Wide Clapping Push Ups
10 Dips
20 Walking Lunges (20 yds)

The Pump (5 Rounds):

30 Banded Triceps Extension
10 Hammer Curls

"Thursday Sport"

Warm Up (3 Rounds):

Static Pillar Plank (30 sec)
Alternating Reaching Hand Pillar Plank (30 sec)
10 Leg Cradle Lunge with Lateral Flexion & Extension

Compound (5RM):

Deadlift
* Find 5RM *

Drop to 80% of 5RM, Do Max Reps

Cat X (5 x 5):

Back Squat
* 80% of 5RM from Monday *

Unilateral H Pull (3 Rounds):

One Arm DB Row (Max)

Conditioning (4 Rounds):

DB Lunge (20 yds)
20 Teapot (10/10)

"Wednesday Sport"

Warm Up (1 Rounds):

Jump Rope (5 min)
10 Med Ball 2 Toes (10/10)

Intervals (20 min)

Warm Up (5 min)
15 sec hard/45 sec easy intervals (15 min)
Cool Down (5 min)

Corrective Movement Prep (5 Rounds):

10 Get Up Sit Up
Active Hamstring Stretch (90 sec)
Banded Vertical Lunge Stretch (90 sec)
Banded Support Full Squat (90 sec)
Childs Pose Progression 1 (2 min)

Monday Sport

Warm Up (Complete):

Full Glute Ham Raises (3 x 5)
Empty Bar Hang Clean (3 x 5)
Empty Bar Strict Press (3 x 10)
Reverse Shurg on Dip Bar (3 x 10)

Iso-Stability (3 Rounds):

4 Superfriend Hamstring Push Ups
3 Consecutive Box Jumps
3 Revrerse Ball Toss (40)

Compound (5RM):

Back Squat
* Find 5RM *

Drop to 80% of 5RM (Max Reps)

Dynamic Pull (4 x 4):

Power Clean

Conditioning (8 Min AMRAP):

Max Calories on Bike
3 Chest 2 Bar Pull Ups @ Top of Every Min

"Sport Monday"

Prep (3 Rounds):

  • Dead Bug (1 Min)
  • Barbell Complex
    * Barbell Complex = 5 reps of all *
    Deadlift
    Straight leg Deadlift
    Hang Muscle Clean
    Push Press
    Back Squat
    Good Morning

Plyo (5 Attempts):

Shin Hop 2 Box Jump

Compound Movements (Complete):

Back Squat (5 x 1)
* Work up to heavy 1RM *

Then...

Power Clean (5 x 1)
* Work up to heavy 1RM *

Max Reps (1 Set):

Back Squat (@ 85%)