Workouts

MONDAY
LUNGES-STRETCH-WARM-UP
PLYO HOPS: UP AN OUT
WALLS

LIFTS: WEEKS 1-4
HANG CLEAN
BACK SQUAT
BENCH PRESS
BARBELL PRESS

BOX RUN

REPS
4X5-LIGHT
5X5-HEAVY
5X5-HEAVY
5X4-GP

LIFTS: WEEKS 5-8
HANG CLEAN
BACK SQUAT
BENCH PRESS
BARBELL PRESS

REPS
2X5,3X3-LIGHT
2X5,3X3-HEAVY
2X5,3X3-HEAVY
4X5-GP

LIFTS: WEEKS 9-12
HANG CLEAN
BACK SQUAT
BENCH PRESS
BARBELL PRESS

REPS
5X3-LIGHT
2X3,3X2-HEAVY
2X3, 3X2-HEAVY
1X5,1X4,2X3-GP

15 YD SPRINTS

% WEEK 1
50,55,60,65
60,65,70,70,70
60,65,70,70,70
--

% WEEK 5
50,55,60,60,60
60,70,75,75,75
60,70,75,75,75
--

% WEEK 9
50,55,60,60,60
60,70,75,80,85
60,70,75,80,85
--

% WEEK 2
50,55,60,60
60,65,70,75,75
60,65,70,75,75
--

% WEEK 6
55,55,60,65,65
60,70,75,80,80
60,70,75,80,80
--

% WEEK 10
50,55,60,60,60
60,70,80,85,90
60,70,80,85,90
--

2 CIRCLES

% WEEK 3
50,55,60,60
60,65,70,75,75
60,65,70,75,75
--

% WEEK 4
50,55,60,60
60,65,70,70,70
60,65,70,70,70
--

% WEEK 7
55,55,60,65,65
60,70,80,85,85
60,70,80,85,85
--

% WEEK 8
50,55,60,60,60
60,70,75,75,75
60,70,75,75,75
--

% WEEK 11
50,55,60,60,60
65,75,85,90,95
65,75,85,90,95
--

AUXILLARY LIFTS
CHIN UPS/LAT PULLS
DB ROWS/SEATED ROWS
DB PRESS/MILITARY PRESS
SKULLIES

ABS
NECK
FRONT RAISES/SIDE RAISES
DIPS

% WEEK 12
50,55,60,60,60
60,70,75,75,75
60,70,75,75,75
--

WEDNESDAY
LUNGES-STRETCH-WARM-UP
1 LEG HOPS, 2 LEG HOPS, SPLIT HOPS
BOX JUMPS

LIFTS: WEEKS 1-4
DEAD LIFT
BOX STEP-UPS
INCLINE
CLEAN PULL

PLYO BOXES

REPS
4X5-HEAVY
4X5-GP
4X5-HEAVY
4X5-HEAVY

JUMP ROPES

% WEEK 1
60,65,70,70
-60,65,70,70
75,75,80,80

% WEEK 2
60,65,70,70
-60,65,70,75
75,75,80,85

LADDERS/BOX STEP-UPS

% WEEK 3
60,65,70,70
-60,70,75,75
75,80,85,85

% WEEK 4
60,65,70,70
-60,65,70,70
75,75,80,80

LIFTS: WEEKS 5-8
DEAD LIFT
BOX STEP-UPS
DB INCLINE
CLEAN PULL

REPS
1X5,1X4,3X3-(H)
4X5-GP
4X5-GP
4X5-HEAVY

% WEEK 5
60,65,70,70,75
--75,80,80,80

% WEEK 6
60,65,70,75,80
--75,80,85,85

% WEEK 7
60,70,75,80,85
--80,80,85,85

% WEEK 8
60,65,70,70,75
--75,80,80,80

LIFTS: WEEKS 9-12
DEAD LIFT
BOX STEP-UPS
DB INCLINE
CLEAN PULL

REPS
5X3-HEAVY
4X5-GP
4X5-GP
4X5-HEAVY

% WEEK 9
60,65,70,75,80
--75,80,80,80

% WEEK 10
60,65,75,80,80
--75,80,90,90

% WEEK 11
60,70,80,85,85
--80,80,90,90

% WEEK 12
60,65,75,75,75
--75,80,80,80

AUXILLARY LIFTS
GLUTE/HAM
LEG CURLS
LEG EXTENSIONS
BIG 30 LEGS

ABS
NECK
DB CURLS/CALF RAISES
PLATE RAISES/FARMERS WALK

FRIDAY
LUNGES-STRETCH-WARM-UP
HIP UPS
5-10-5

L DRILL

DOTS

4 CONE DRILL

LIFTS: WEEKS 1-4
POWER CLEAN
PUSH PRESS
SQUAT
BENCH PRESS

REPS
5X3-HEAVY
2X5,3X3-HEAVY
4X5-LIGHT
4X5-LIGHT

% WEEK 1
60,65,70,70,70
60,65,70,70,70
50,55,60,60
50,55,60,60

% WEEK 2
60,65,70,75,75
60,65,70,75,75
50,55,60,60
50,55,60,60

% WEEK 3
60,65,70,75,75
60,65,70,75,75
50,55,60,60
50,55,60,60

% WEEK 4
60,65,70,70,70
60,65,70,70,70
50,55,60,60
50,55,60,60

LIFTS: WEEKS 5-8
POWER CLEAN
PUSH PRESS
SQUAT
BENCH PRESS

REPS
5X3-HEAVY
5X3-HEAVY
2X5,3X3-LIGHT
2X5,3X3-LIGHT

% WEEK 5
60,70,75,75,75
60,70,75,75,75
50,55,60,60,60
50,55,60,60,60

% WEEK 6
60,70,75,80,80
60,70,75,80,80
55,55,60,65,65
55,55,60,65,65

% WEEK 7
60,70,80,85,85
60,70,80,85,85
55,55,60,65,65
55,55,60,65,65

% WEEK 8
60,70,75,75,75
60,70,75,75,75
50,55,60,60,60
50,55,60,60,60

LIFTS: WEEKS 9-12
POWER CLEAN
PUSH PRESS
SQUAT
BENCH PRESS

REPS
2X3,3X2-HEAVY
2X3,3X2-HEAVY
5X3-LIGHT
5X3-LIGHT

% WEEK 9
60,70,75,80,85
60,70,75,80,85
55,60,65,65,65
55,60,65,65,65

% WEEK 10
60,70,80,85,90
60,70,80,85,90
55,60,65,65,65
55,60,65,65,65

% WEEK 11
65,75,85,90,95
65,75,85,90,95
55,60,65,65,65
55,60,65,65,65

AUXILLARY LIFTS
CHIN UPS/LAT PULLS
SEATED ROWS/DB ROWS
DB SHRUGS/BARBELL SHRUGS/HIGH PULLS
SHOULDER PRESS/MILITARY PRESS

ABS
NECK
PUSH-UPS
BIG 30 SHOULDERS

% WEEK 12
60,70,75,75,75
60,70,75,75,75
50,60,65,65,65
50,60,65,65,65

SUMMER COMPETITIONS
TEAM COMPETITIONS:
SLED PUSH, TIRE FLIPS, TUG OF WAR, FARMERS WALKS, PLATE PUSH, ULTIMATE FRISBEE, ULTIMATE
FOOTBALL, DODGEBALL, RELAYS: 100s, 40s, SUICIDES, LAPS, ETC.
INDIVIDUAL COMPETITIONS:
TUG OF WAR, PUSH UPS, SIT UPS, PULL UPS, PLATE PUSH, TIRE BATTLES, STRONG MAN COMPETITIONS,
SPRINTS, HIGHEST SQUAT, BENCH PRESS, POWER CLEAN, DEAD LIFT, DIPS, FASTEST 40, 5-10-5, L DRILL,
BOX JUMPS, HIGHEST VERTICAL, LONGEST BROAD JUMP, HARD WORK, ACCOUNTABILITY, GOOD
GRADES, COMMUNITY SERVICE, WORKER OF THE WEEK
POINT SYSTEM:
15 points for an A
(BASED ON END OF YEAR GRADES)
10 points for a B
5 points for a C
0 points for a D
-10 points for an F
-5 points for missing workout/practice/competition
10 points for every hour of community service
10 points for being worker of the week
15 points for 100% attendance all summer
50 points for 100% team attendance all summer
5 points for every win in a competition
20 points for winning team/individual competition (+5 for the win)
15 points for second place in team/individual competition
5 points for third place in team/individual competition (+5 for the win)
-5 points for last place in team/individual competition