Day 111

A.) Warm-up:

Jumping Jacks - 3x10

Air Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

B.) Agility

Agility Ladder x 6 (demo)

C.) Conditioning: 

8 x 50 yard sprints, rest 1 minute between each.

8 x 100 yard sprints, rest 30 seconds between each.

2 x 400 yard sprints, rest 1 minute between each.

1 x 800 yard run.

Day 92

Warm-up:

Jumping Jacks - 3x10

Seal Jacks - 3x10
Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

Conditioning:

8 x 50 yard sprints, rest 1 minute between each.

8 x 100 yard sprints, rest 30 seconds between each.

2 x 400 yard sprints, rest 1 minute between each.

1 x 800 yard run.

Off Season: Day 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across