Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 2x3 @ 245, 3x3 @ 225
A2. Scapular Wall Slide - 4x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 265
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x70
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 65
D2. Cable Row (Prone Grip) - 3x10 @ 115

Track

Full dynamic warmup

8x(15-yd Side Shuffle to 15-yd Sprint)

8x50m accelerations

Lift

Full dynamic warmup

A1. Low Rack Pull - 5 @ 135, 3 @ 205, 275, 4x5 @ 325
A2. Wall Ankle Mobs - 3x(15/side)
B1. Natural GHR - 3x6 @ BW
B2. Alternating DB Bench Press - 3x5 @ 2x65
C1. Neutral-Grip Pullups - 5, 4, 4 @ BW
C2. Side Bridge Wall Slides - 3x(10/side)
D1. Crossover Reverse Fly - 2x10 @ 35
D2. Stability Ball Adductor Stretch - 2x(30s/side)

Bike

20 minutes
20s Work (40s Rest)
278 calories

Lift/Ultimate

Full dynamic warmup

A1. Close-Grip Bench Press (FG) - 5 @ 135, 2x3 @ 190, 2x3 @ 185
A2. Pullups - 3 @ BW, 3x3 @ BW+10
B1. Walking DB Lunges - 3x(6/side) @ 2x60
B2. Chest-Supported Row - 10 @ 55, 2x10 @ 45
C1. Bar Rollout - 3x8
C2. Side-Lying External Rotation - 3x(10/side) @ 8

Full dynamic warmup
2 hours Ultimate

Bike

20 minutes
20s Work (40s Rest)
258 calories

Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 3x3 @ 235
A2. Scapular Wall Slide - 2x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 245
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x60
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 60
D2. Cable Row (Prone Grip) - 3x10 @ 110

Track

Full dynamic warmup

8x(15-yd Side Shuffle to 15-yd Sprint)

8x50m accelerations

(barefoot)

Lift

Full dynamic warmup

A1. Low Rack Pull - 5 @ 135, 3 @ 205, 255, 3x5 @ 305
A2. Wall Ankle Mobs - 3x(15/side)
B1. Natural GHR - 3x6 @ BW
B2. Alternating DB Bench Press - 3x5 @ 2x60
C1. Neutral-Grip Pullups - 3x4 @ BW
C2. Side Bridge Wall Slides - 2x(10/side)
D1. Crossover Reverse Fly - 2x10 @ 30
D2. Stability Ball Adductor Stretch - 2x(30s/side)

Bike

20 minutes
20s Work (40s Rest)
254 calories

Lift/Ultimate

Full dynamic warmup

A1. Close-Grip Bench Press (FG) - 5 @ 135, 4x3 @ 185
A2. Pullups - 4x3 @ BW
B1. Walking DB Lunges - 3x(6/side) @ 2x50
B2. Chest-Supported Row - 3x10 @ 50

Full dynamic warmup
2 hours Ultimate

Bike

20 minutes
20s Work (40s Rest)

Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 4x3 @ 225
A2. Scapular Wall Slide - 2x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 225
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x50
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band

Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x10m (1 min RI)
6x20m (1.5 min RI)
6x30m (2 min RI)

A1. Front Squat - 5 @ 135, 3 @ 185, 225, 245
A2. Chinups - 3 @ BW, 3 @ BW+25, BW+35
B1. 1-Arm DB Shoulder Press (FG) - 6/side @ 40, 45, 50, 5/side @ 55
B2. Chest-Supported Row - 5 @ 45, 55, 65, 75
C. 1-Leg RDL - 6/side @ 80, 85, 90
C2. DB Curl (FG) - 2x10 @ 2x40

Tempo

Full dynamic warmup

25x80m (rest until 120bpm)
28:03
(barefoot)

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
22:12
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 7:56

Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x40m (2.5 min RI)

A1. Reverse Lunge (FS Grip) - 5/side @ 45, 135, 185, 205
A2. Chinups - 8, 6, 5 @ BW
B1. 1-Arm DB Bench Press (FG) - 5/side @ 70, 75, 80, 4/side @ 85
B2. 1-Arm Face Pull - 10/side @ 40, 45, 50
C1. Pallof Press - 8/side @ 60, 70, 80
C2. DB Hammer Curl (FG) - 6 @ 2x40, 2x45

Track

Full dynamic warmup

4x30m accelerations

2x4x40m (60s cycle/5 min RI)

Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x10m (1 min RI)
6x20m (1.5 min RI)
4x30m (2 min RI)

A1. Front Squat - 5 @ 135, 3 @ 195, 215, 235
A2. Chinups - 3 @ BW, 3 @ BW+20, BW+30
B1. 1-Arm DB Shoulder Press (FG) - 5/side @ 40, 45, 50, 55
B2. Chest-Supported Row - 5 @ 45, 60, 70
C1. 1-Leg RDL - 5/side @ 85, 95
C2. DB Curl (FG) - 6 @ 2x40, 2x45

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+45
B1. 1-Arm DB Bench Press (FG) - 6/side @ 80, 90, 4/side @ 95
B2. Face Pull - 10 @ 90, 100, 110
C. Cable Woodchop (Low-High) - 6/side @ 60, 70, 80

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 185, 205, 6 @ 225
B. SG Deadlift - 5 @ 135, 3 @ 205, 8x2 @ 245

Bike
5x20s (10s rest)
68 cal

Tempo

Full dynamic warmup

25x60m (rest until 120bpm)
26:26
(barefoot)

Upper Lift

A. Bench Press (FG) - 5 @ 135, 185, 3 @ 205, 230
B. Pullups - 7, 5 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 100, 110, 120

Plyos/Tempo

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)

10x60m (rest until 120bpm)
9:45
(barefoot)

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
21:51
(barefoot)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, 2 @ BW+25, 1 @ BW+45, BW+55, BW+70
B1. 1-Arm DB Bench Press (FG) - 6/side @ 80, 85, 90
B2. Face Pull - 10 @ 85, 95, 105
C. Cable Woodchop (High-Low) - 8/side @ 90, 100, 110

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 185, 205 3 @ 225, 255
B. SG Deadlift - 5 @ 135, 3 @ 205, 4x2 @ 265

Bike
4x20s (10s rest)
57 cal

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
23:19
(barefoot)

Upper Lift

A. Bench Press (FG) - 5 @ 135, 3 @ 165, 185, 4 @ 210
B. NG Pullups - 8, 6 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 95, 105, 115

Plyos/Tempo

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)

12x60m (rest until 120bpm)
10:50
(barefoot)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, 2 @ BW+45
B1. Alternating Incline DB Press (FG) - 6 @ 65, 70, 75
B2. Face Pull - 10 @ 80, 90, 100
C. Cable Woodchop (High-Low) - 8/side @ 85, 95, 105

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 185, 205, 4 @ 235
B. SG Deadlift - 5 @ 135, 3 @ 205, 6x2 @ 245

Bike
4x20s (10s rest)
58 cal

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 155, 175, 8 @ 190
B. NG Pullups - 7, 5 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 90, 100, 110

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35
B1. Alternating Incline DB Press (FG) - 6 @ 65,70
B2. Face Pull - 10 @ 80, 90
C. Cable Woodchop (High-Low) - 8/side @ 80, 90, 100

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 165, 185, 6 @ 215
B. SG Deadlift - 5 @ 135, 3 @ 185, 8x2 @ 225

Bike
4x20s (10s rest)
54 cal

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35, BW+45, 1 @ BW+70
B1. 1-Arm DB Bench Press (FG) - 5/side @ 80, 85, 3/side @ 90, 95
B2. Standing 1-Arm Cable Row - 5/side @ 100, 110, 120, 130
C. Pallof Press - 5/side @ 100, 110, 120

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
G1. NG Pullups - 3x2
G2. Ballistic Pushups - 2x5

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 185, 3 @ 205, 225
B1. 1-Arm Shoulder Press (FG) - 5/side @ 45, 50, 55, 60
B2. Pullups - 4x5 @ BW
C1. Inverted Row - 2x6 @ BW
C2. Dynamic Blackburns - 2x8
D. DB Curls (FG) - 12 @ 2x40

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
22:13
(barefoot)

Lift

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 175, 5 @ 205, 3 @ 225, 4 @ 245
B. Chinups - 3 @ BW, BW+25, BW+35, BW+40, 1 @ BW+60
C1. 1-Arm DB Bench Press (FG) - 5/side @ 75, 80, 85, 90
C2. Standing 1-Arm Cable Row - 5/side @ 90, 100, 110, 120
D1. Rope Cable Pushdown - 10, 8 @ 70
D2. DB Hammer Curls (FG) - 12, 8 @ 2x40
E. Pallof Press - 5/side @ 90, 100, 110

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
19:57
(barefoot)

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 3 @ 175, 195, 4 @ 215
B1. 1-Arm Shoulder Press (FG) - 5/side @ 45, 50, 55, 60
B2. Pullups - 3x5 @ BW
C1. Inverted Row - 3x6 @ BW
C2. Dynamic Blackburns - 3x8
D. DB Curls (FG) - 10 @ 2x40

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)

Lift/Basketball

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 185, 205, 6 @ 225
B. Chinups - 3 @ BW, BW+25, BW+30, BW+35, 1 @ BW+50
C1. 1-Arm DB Bench Press (FG) - 5/side @ 70, 75, 80, 85
C2. Standing 1-Arm Cable Row - 5/side @ 70, 80, 90, 100
D1. BB Curls (FG) - 5 @ 70, 80, 90
D2. Rope Cable Pushdown - 5 @ 60, 70, 80
E. Pallof Press - 5/side @ 80, 90, 100

30 min 1-on-1 basketball

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
19:31
(barefoot)

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
G1. NG Pullups - 4x2
G2. Ballistic Pushups - 3x5