3×5 Squats 95/75# 3×5 Press 65/45# Ploy skills Banded Sprints 40 yard dash x 10

Bench Warm -up (2×8)(2×4) -3×21′s 2 of Each tricep band extension between each set(failure) -1-1-s -1-s-s -s-1-s -s-s-s push press- 3×10 military DB- 3×10 Plyometrics and Vertical work

Speed Bench- 3×6 with Bands @50% of 1RM SUB- Max Height for Transition Push-up Speed Squat- 3×6 with Bands SUB- Box Jumps Max Heights Then…… Max Rep with 135 Bench and 185 Squats KEY: Bar moves at .8-1M per second…

AGILITY-Lateral Movements and Change of Direction Drills SPEED-Sprinting Mechanics and Speed Hurdles POSITION DRILLS-Technique and Quickness SPORT CONDITIONING-5-10 Repititions

DW (Dynamic WarmUp) DL- WarmUp 2×8 and 2×2 2×8 2×6 2×4 2×2 2×1 PushPress- 3×10 WOD 10,9,8,7,6,5,4,3,2,1 PowerClean and Sit-ups Then 10 Sec Prowler Pushes EMOM for 10 Min

Dynamic Warmup Bench- warmup sets 1×10 2×5 2×2 Wide grip- 2×10 2×8 2×6 2×2 Regular grip- 2×10 2×8 2×6 2×2 Close grip- 2×10 2×8 2×6 2×2 All working 2×2 sets done with Bands…. Incline DB- 4×8 HEAVY SkullCrushers and Dips SuperSet-3×10 In between each set 20 Russian Twists 10 Prowlers for 10 sec…. 1 min (more…)

Dynamic Warmup Squat- Warmup 1×10 and 2×5 Box Squat- 8×2@75% with Bands – 5×2@80% with Bands Front Squat- 4×10@ 50%of 1RM BackSquat 5 Seated Box Jumps between every set of Squats @70% 1RM SBJ

“10,000 #s” 1 Squat 1 Bench 1 Power Clean 1 Deadlift Can only do one rep per lift Must cycle through each lift once per round to accumulate 10,000 pounds!

Warm up 400M Jog 200Mx6 Sprints Power Clean 5-5-5 80% Front Squat 5-5-5 80% OHS – 5-5 50%  

Warm up 200M Sprints x 5 WOD 5 Deadlifts at max effort rest 2 minutes 5 Power Cleans at max effort rest 2 minutes 5 Push Press at Max Effort  

Clean and Jerk Build 1RM Front Squat 3-3-3 Snatch Balance 5-5-5 10x100M Sprints keeping splits between 1-3 Seconds 800M Run  

Workout of the Day “Forging Powerful Athletes” Back Squat 5-4-3-2-1 225# and Climb

Warm up Dynamic Range of Motion 400M run 10 fly bys 100Ms WOD CFFootball Mainsite 50 Dips 100 TTB

Bench marks Max effort press Max effort dead lift Forging Powerful Athletes!

Warm up 400M JOG 25 Sit ups (partner assisted with slam ball) 25 Wall Balls   Workout of the Day 15 Minute AMRAP (As many rounds as possible) Beginner 3 Dead Lifts at 135# 3 tuck jumps Intermediate 5 Dead Lifts at 165# 5 Box Jumps at 20″ Advance 7 Dead lifts at 275# 7 (more…)