Strength and Work Capacity.

This week we focused a lot on strength mixed with some endurance work capacity sessions. The goal is to keep the athletes strong for their recreational sports. I focused on some single leg squats to target the weaker side and improve balance. We also did some 15 to 20 minute work capacity sessions that really pushed them metabolically. It is amazing how strong everyone is getting and how much harder they are able to work.

Day 1

warm-up: SBGU 7 min

6 rounds

4x clean and push-press

8x jump squat

40x flutter kicks

6 rounds

8x kbell front squat

10x bounds

straddle

15 minutes ARAP

10x jump lunges

10x swings

10x plank walk-ups

10x ea single leg squat

Jane Fonda 45 seconds

Day 2

warm-up

25 20 15

sprints, sit-ups and push-ups

6 rounds for time

30x step-ups

3x ea sbag clean

6x sbag squat jump

6x push-press

2 rounds

1 min burpee

1 min bosu lateral hop

1 min box jump

1 min sled drag

1 min rest

3 rounds

10x bird dog

10x plank-walkups

10x up with a twist

10x back extension