Mid-Day WO
Foam Roll 5min
Warm up (10-15mins)
Monostructural Movement
-Chinese Warm Up
Active Warmup
-Supine Scorpion 5ea.
-Prone Scorpion 5ea.
-Leg Pendulum 5ea. way
-Pass Thrus 20
Dynamic Warm up
-Spiderman Lunge 5ea.
-2 Hand 1 Foot Reverse Lunge 5ea.
-High Knee+Lateral Spiderman 5ea.
Joint Mobility
-KB Shoulder Pendulum 10rotations ea. dir.
-Prisoner Walk 10ea. way
Muscle Activation
-Therapy Squats 8 w/3-1-2 tempo
-Scapula Pull Ups 10
-Scapula Dips 10
Core
-Rockers 30
-Oblique Plank 30sec. ea.
Functional Movement
-Bar Warm up
-Deadlift+HMC+FS+Press 10ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.
Resistance Training
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3×5/1@80%
Plyometrics
Cool Down (5-10mins)
Static Stretching

AM WO
Foam Roll 5min

Monostructural Movement
15-20min Cardio @ 50-60%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Warmup (10-15mins)
Foam Roll
Mountian Climbers
Core Activation
- Hyper Row 30
- Medicine Ball High Low Seated Twists 30
Muscle Activation
- Hand Stand Hold 30sec
- Full Can 30
- Lateral Raise Palm Down 30
- Front Raise Palm Down 30
- Reverse Throw30
- 2 O’Clock Shoulder Extension 30
Bar Technique (20-30mins.)
- Barskie SD+HHMS+OH Squat 2×10
- Barskie HSP+HPS+DS 3×5
- Barskie Deadlift+HHMC+PP 2×10
- Barskie HCP+HPC+DC 3×5
- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 1x5ea.
-MS+PSB+OHS+Zotes Press 1x5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 1x3ea.
-SP+HPS+HDS+SB+HSB 1x3ea.

Resistance Training (45-55mins)

-Back Squat + [2 Box jump 38-42" (not full extension @ top) + 2 Box Jump 24-28" (over box) + 2 foot quick bound] 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 5×3+1@90% or 5×3 w/ 10-20 second cluster @90%
-Bench + Med-Ball Chest Bass w/ Lateral Scuffle 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 5×3+1@90% or 5×3 w/ 10-20 second cluster @90%

Cool Down (5-10mins)

Static Stretching Routine

PM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50%

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
- Hand Stand Lean & Pull Away 30sec.

Functional Movement
-Bar Warm Up
-Ground to Knee+Knee to Explosion Point+Explosion Point to Full Extension+Full Extension to MC+Full Extension to Shrug Clean 10ea
-Explosion Point to High Pull+Explosion Point to PC+Explosion Point to 2/3 Clean+Explosion Point to Clean 5ea
-Knee to High Pull+Knee Point to PC+Knee Point to 2/3 Clean+Knee Point to Clean 5ea

Reactive Warmup
- Drop Front Squat 2×5
- Jerk Drive 2×5

Resistance Training (20-30mins)
-Snatch Press 5@45%, 5@55%, 5@65%, 3×5@70%,
-Block Snatch Snatch from the High Hang 3@45%, 3@55%, 3@60%, 3×3@65%
-Hang Power Clean (on the min) 3/45%, 3/55%, 3/60%, 3×3/65%
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

Rest

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AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Bear Crawl 20yrds.
-Crab Crawl 20yrds.
-Inch warm 20yrds.

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
- Hand Stand Lean & Pull Away 30sec.

Functional Movement
-Bar Warm Up
-Ground to Knee+Knee to Explosion Point+Explosion Point to Full Extension+Full Extension to MC+Full Extension to Shrug Clean 10ea
-Explosion Point to High Pull+Explosion Point to PC+Explosion Point to 2/3 Clean+Explosion Point to Clean 5ea
-Knee to High Pull+Knee Point to PC+Knee Point to 2/3 Clean+Knee Point to Clean 5ea

Reactive Warmup
- Drop Front Squat 2×5
- Jerk Drive 2×5

Resistance Training (20-30mins)
-Rack Press 5@45%, 5@55%, 5@65%, 3×5@70%,
- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Cool Down (5-10mins)

Static Stretching Routine

PM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Deadlift+RDL+BOR+HMC+FS+Press+Rack Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 5ea.
-HCP+PC+HDC+PP+PJ+FS Zotes Press 3ea.
-CP+Clean 1/4 squat+Clean 1/2 squat+Clean Full squat+SJ+RSJ+FS Zotes Press 3ea.

Resistance Training (45-55mins)

-Reverse Band Deadlift + Clean & Push Press/Push Jerk 3+3/50%, 3+3/60%, 2+3/70%, 2+3/80%, 1+3/85%, 5×1+3/80-90% or 5×3 w/ 10-20 second cluster @80-90%
-Box Jump (AHAP) + Bent Over Row 3+6/50%, 2+6/60%, 1+6/70%, 1+6/80%, 5-6×1+6/80-90%,

-Jobs Circuit #2 w/2.5-10lbs
-Lateral Shoulder Raise 3×10
-Bent Over Rear Delt 3×10
-Racked Dumbbell Seated Military (Only go to head.) 3×10
-Hyperextensions 3×10
-Lever Ab’s 3×10
-Reverse Leg Swings (holding a pole) 3×10
-GHD Russian Twists 3x15ea
-GHD Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

Rest

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Bear Crawl 20yrds.
-Crab Crawl 20yrds.
-Inch warm 20yrds.

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
- Hand Stand Lean & Pull Away 30sec.

Functional Movement
-Bar Warm Up
-Ground to Knee+Knee to Explosion Point+Explosion Point to Full Extension+Full Extension to MC+Full Extension to Shrug Clean 10ea
-Explosion Point to High Pull+Explosion Point to PC+Explosion Point to 2/3 Clean+Explosion Point to Clean 5ea
-Knee to High Pull+Knee Point to PC+Knee Point to 2/3 Clean+Knee Point to Clean 5ea

Reactive Warmup
- Drop Front Squat 2×5
- Jerk Drive 2×5

Resistance Training (20-30mins)
-Snatch Press 5@45%, 5@55%, 5@65%, 3×5@70%,
-Block Snatch Snatch from the High Hang 3@45%, 3@55%, 3@60%, 3×3@65%
-Hang Power Clean (on the min) 3/45%, 3/55%, 3/60%, 3×3/65%

Cool Down (5-10mins)

Static Stretching Routine

PM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 1x5ea.
-MS+PSB+OHS+Zotes Press 1x5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 1x3ea.
-SP+HPS+HDS+SB+HSB 1x3ea.

Resistance Training (45-55mins)

-Back Squat + [2 Box jump 38-42" (not full extension @ top) + 2 Box Jump 24-28" (over box) + 2 foot quick bound] 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 5×3+1@90% or 5×3 w/ 10-20 second cluster @90%
-Bench + Med-Ball Chest Bass w/ Lateral Scuffle 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 5×3+1@90% or 5×3 w/ 10-20 second cluster @90%

-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

Rest

Rest