Day 127 (Track Session)

A. Explosiveness

5 Sets of,

Kneeling Jumps into Med Ball Throw and Sprint (Demo)

B. Agility/ Sprinting

Every 1:30 for 15 sets,

50yd Shuttle + 100yd Shuttle

This should be performed as a 25 yd out and back, and a 50 yd out and back.

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 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

Day 85 (Track Session)

Warm-Up

400m jog

A. Bounding

Hurdle Hops (4 x 6)

B. Agility

3 x 10-20 out and back shuttle

C. Conditioning

“Hinshaw Track Intervals”

3 rounds:

3x600m, 45sec rest between intervals

5 min rest between rounds

D. Core/Mobility

10 quick rounds of... 5 hollow rocks + candlestick roll

Day 77

A. Sprints 

a. 10 x 20 yard sprints (15 seconds rest)

b. 10 x 40 yard sprints (30 seconds rest)

c. 6 x 70 yard sprints (40 seconds rest)

Rest 5 minutes

B. MetCon (Time)

10 Rounds of, 

100 yard shuttle

10 Ring Dips (sub 12 Hand Release Push-ups)

Day 62

A. Strength

Front Squat (4 x 6)

B. Accessory Work

Four sets of:

Banded Good Mornings x 12 reps
Rest 30 seconds
Supine Hamstring Curls with Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

C. MetCon (Time)

20 Burpees

10 Alt. DB Snatch (70/50)

20m Shuttle
10 Alt. DB Snatch (70/50)
40m Shuttle
10 Alt. DB Snatch (70/50)
60m Shuttle
10 Alt. DB Snatch (70/50)
80m Shuttle
10 Alt. DB Snatch (70/50)
100m Shuttle

20 Calorie Row

Day 56 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

2 sets of pogo hops x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

4 x 20 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

10 x 50yd Sprints

30s Rest between efforts

Day 50

A. Jump rope 60 seconds, drop rope and do 10 high squat jumps. This is one rep. 15 seconds rest. 5 reps

B. Sprint 50 yards, then slow jog back to start as active recovery. 10 reps

C. Sprint 40 yards, then immediate back pedal back to start. 10 reps

D. Sprint 30 yards, then lunge walk back to start. 10 reps

E. Sprint 20, touch line, sprint 20 back to start (100%) 15 seconds rest. 5 reps 

F. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 reps.

G. Buffalo runs: Standing on the sideline, sprint the width of the field, touch line, sprint back, touch line, sprint back, touch line and sprint back to start. 2 minutes rest. 4 reps.

Day 44

A. Squat

EMOM x 10 Minutes,

Front Squat x 3 @ 65%

B. MetCon (AMRAP) x 30 Minutes

200yd Shuttle Run
1 Round of "Cindy"

"Cindy":

5 Pull-ups
10 Push-ups
15 Air Squats

Day 33 (Recovery Day)

A. Skill

8 Rounds (2 Minutes Per Round)

:45 Plank Hold 

100m Shuttle (20m increments)

B. Row

6 sets of 30 calorie Row, :30 rest between sets

Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)