10 July 2015 Friday Workout

Foam Roll/TP/Correctives
Option 1:
Warm Up: 3 Rounds
10 Goblet Squats
10 Box Jumps at 24"
10 Push ups
10 Sit Ups
:20 sec Spiderman Lunge Hold Ea Leg
:20 sec Bar Hang

Weighted Vest(double the reps if no weight vest)- Repeat 4-6x with little to no rest in between sets
Lunge Hold- :30 sec ea side
Pushups x 6
Squats x10
Pullups x 4
Run 200m
Side Plank x :30 sec ea side

Option 2:
Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds
Squat
Pushups
Straight Leg Toe TouchPull Up or Inverted Row
Rear Foot Elevated Split Squat
Super Pike
Tuck Jumps


Option 3:
Sandbag Circuit:
10-1 Ladder
Back Squat
Clean and Press
Box Jump (no bag)
1/2 get up
Sandbag Keg toss

Option 4:
Pick Your Own- BW/KB/DB Challenge Option

9 July 2015- Thursday Workout

Foam Roll/TP/Correctives 
Dynamic Warmup + Agility Ladder or Dot Drill

Med Ball Lateral Toss x6 ea side
Long Jump or Single Leg bound x 5                        x 5 Rounds 

Front/Back Squat 76 1  85 1   94-97 1   76 1
                              5     3       1          Up to 20 reps
Upper Back or Lat Stretch x 15 sec 

Heavy Barbell Row 5x5

KB Goblet Squat or DBL KB Rack Squat 3x5
KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm
Single KB Farmers Walk- Heavy x60 yds

Optional Core Circuit

Lower Body Stretch/Foam Roll