Day 121 (Track/Field Session)

A. Warm-Up

2 Rounds of,

20 Overhead Walking Lunges (45/25)
20 AbMat Sit-Ups
20 Banded Good Mornings
:45 Plank Hold

B. Speed/Acceleration

6 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

Rest is your walk back to the start.

C. Agility/ Acceleration

4 x 15 yard out and back shuttle + 50 yard sprint

Rest is your walk back to start.

Day 73

A. Squat Complex (7 x 1)

Complex consists of 3 rounds of,

1 Front Squat
1 Reverse Lunge (L)
1 Reverse Lunge (R)

B. MetCon (Time)

21-18-15-12-9-6-3

Overhead Walking Lunge (95/65)
T2B

Day 65

A. Bench

Bench Press - 5RM 

B. Superset

Strict Press x 5

Strict Pull-Up x MAX

- Rest as needed

B. Metcon (Time)

15-9-6-6-9-15

OverHead Bar Lunge (95/65)
T2B

Day 49

A. Squat

Front Squat

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 10 Minutes

10 Alternating OH Lunges (95/65) 

15 Abmat Sit-Ups 

40 Double-Unders

C. Pulls

Underhand Grip Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

D. Accessory Work

Hip Extension with rear-delt raise (3 x 12)

Rest 90-120 seconds between sets.

Day 101

A.) Squat

Front Squat (10×3), across

B.) Press

Push Press (5 x 3), climbing

C.) “Team Nukes”

Teams of 2 complete:

8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:

12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

Day 87

A.) Every minute, on the minute, x 6 minutes: 

Full + Quarter Front Squat

Increase load from last Tuesday’s session by 5-8% and use that load for all 6 minutes.

B.) Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.) Three rounds for time of:

20 Overhead Walking Lunges (95/65)

15 Barbell Rows (95/65) 

D.) Row

5 x 300m, 1 minute rest between sets.

Goal numbers:

Male: all 5 sets sets under :58

Female: all 5 sets under 1:02