Strength and Running

Squats

5x5

Push press

4x8

Metcon:

5 x 400 meters backwards run

Speed and Power

Squat Cleans

5x5

Box jumps

3x20

15 minutes of agility ladder drills

10x20 yard sprints

10 seconds rest in between

Strength and Running

Bench Press

5x5

Deadlifts

5x5

Ring Dips

3x15

Metcon:

Death by 10 meters

Set up two cones ten meters apart. Each minute

complete one more trip across the cones until you

cannot continue within the minute.

Speed and Power

Squat Cleans

5x5

Box jumps

3x20

15 minutes of agility ladder drills

10x20 yard sprints

10 seconds rest in between

Strength Day

21-15-9

Deadlifts 185lbs/135lbs

Push press

Knees to Elbows

Speed and Power

Front Squats

5x5

Stiff legged Dead Lifts

5x10

Barbell Step Ups

4x5 each leg

Metcon:

10 x 40 meter sprints (30 seconds rest in between)