0001

Four rounds, each for time of:

1. Ball Slams 10
2. Clean & Jerk 10

Sprint

1. Pull-ups 10
2. Bicycles 50

Sprint

1. Plyo Pushups 10
2. 5 Pistols on each leg

Sprint 

* A minute sprint is done in between paired exercises. For example, after the ball slams and the clean & jerk a minute sprint is done on a treadmill.*

* This workout can meet the demands of any sport. This workout targets both the anaerobic and aerobic system.*

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0002

Preparing the Way - Foam Roller/Joint Looseners/Mobility Prep/Double Unders (for time)

Mechanical Prep - Joint Range of Motion Complex/Stair Crawls

Functional Movements - High Pull/Clean/Deadlift Tech

0003

Four rounds for time under eight minutes:

40 Box Jumps 24 inch box - 10
Sumo Deadlift - 3(Explosive)
20 Muscle Ups
Walking Lunge - 40 Steps
Handstand push-ups against the wall - 10
Sandbag Throws from Sit up Position - 10

*This workout meets the demands of a basketball game. Each energy system that is targeted in a basketball game is emphasized in the designed workout. In addition, this is a Time Priority where the time is set and the amount of work the athlete accomplishes (their output) is determined by their effort, same as a basketball game.

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(Playground Workout) 0004

2 Rounds Continuous for time:

Rest and Hydrate as Needed
Muscle Ups 10
Bench Step ups 20 (Alternate on each foot)
Picnic Table Cleans 10
Lunge Matrix to the 50 yard line(forward, lateral, reverse, switch legs and repeat)
High Knee Sprints (Form Emphasized)
Jump Pullups on Goal Post 10
Order is reversed and finish at Muscle Ups

Time to Beat: Under 15:00

Form running drills for active recovery 

* Creativity was used! - This workout meets the demands of any sport, especially football and basketball* Each system in the athletes body was targeted. Each athlete has to focus and use strength endurance in order to complete the workout.

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0005

Active Recovery Day - Lactic Acid Removal/Replenish Calcium Stores

4.5 Mile Jog

10 Bodyweight Overhead Squats Correct technique and form, it cannot lack! Fitts Law: Look it up!

Cool Down with foam roll

GO EAT SOMETHING HEALTHY!

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0006

Speed Work on the Track!

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0007 (Rest)

The Lord's Day!!!

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0008

Treadmill: side shuffle run on treadmill - target IT Band and Hip Activation

Double Unders to Bounds

Movement Prep -

Low Crossover Walking Sled towing

Lateral Bounds on Each side (Over Single Line)

Medial Hops on Box (foot furthest away on ground)/Lateral Hops (foot closest on ground)

Old X Bands Side Walks (Resistance Band)

Big X Bands (Resistance Bands)

High Pull Quick (Working on Explosiveness of the Hip and Transitioning into the Scoop and Catch for the Clean)

Clean (Technique Plates)

Snatch

Gymnastics Movements

Jump Pullups

Wall Climbs

Roll to Tuck Jumps to Backward Role

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0009 (LEAP OF FAITH)

Four rounds, complete under 10 minutes:

10 Split Squat Jumps w/DB

5 Box Pistols to Jump Shots

Lateral Hops Over Mat

Broad Jumps 15lb DB

Sandbag Runs Down & Back on the Gym Floor/T-Stabs/Pushups (Alternate)

BENCHMARK TIMES: each round in 3.25 or less