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W.O.D. 

WORKOUT OF THE DAY

POWER PHASE WEEK 1:

​

Speed, Agility, Quickness, H.I.I.T.

MONDAY

DYNAMIC WARM UP

  • Knee up and Grab x 10 each

  • Toe up and Grab x 10 each

SPEED, AGILITY, QUICKNESS

  • Agility Ladder x 10 lengths each

    • 1-In Drill ​

    • 2-In Drill 

    • Hop Scotch 

    • Lateral 2-In Drill

    • Ickie Shuffle 

    • Backwards 1-In Drill 

    • Backwards Ickie Shuffle 

H.I.I.T. x 4 ROUNDS

  • Box Jumps x 20

  • Plyometric Med-Ball Pushups x 20

  • Kettlebell Swings x 20

  • Chest To Bar Pullups x 10

  • Hang Power Snatch (Barbell Only) x 20

  • Super Decline Situps x 20

  • Reverse Hyperextensions x 20

  • Russian Getups x 20

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

POWER PHASE WEEK 1:

​

Short Interval Sprints

TUESDAY

IMPORTANT: Substitute cardio method to suit your medical considerations and physical capabilities.  Suggested substitutions are Concept II Rower or Bike (either stationary or regular).  Please note that distances may need to be longer for substitutions.  Please reference the desired work to rest time.

1 MILE JOG WARM UP

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

SPRINTER DRILLS

  • High Knees

  • Butt Flicks

  • A Skip

  • B Skip

  • C Skip

  • Skip

  • Skip For Height

  • Skip For Distance

  • High Knee Kareoka 

SPEED WORK

  • 6 x 400 Meter (1/4 Mile) Repeats with a 3 minute rest in between.

    • ​Work time should be between 1 minute and 90 seconds​

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

1 MILE JOG COOL DOWN

POWER PHASE WEEK 1:

​

Barbell Complex

WEDNESDAY

DYNAMIC WARM UP

  • ​Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

SPEED, AGILITY, QUICKNESS

  • Agility Ladder x 10 lengths each

    • 1-In Drill ​

    • 2-In Drill 

    • Hop Scotch 

    • Lateral 2-In Drill

    • Ickie Shuffle 

    • Backwards 1-In Drill 

    • Backwards Ickie Shuffle 

BARBELL COMPLEX

  • 1 Round Every 30 seconds for 15 minutes

    • 1 Squat Clean

    • 1 Front Squat 

    • 1 Push-Press

PREHAB: 3 ROUNDS

  • Banded External Shoulder Rotation x 15 reps

  • Sword Draws x 15 reps each

  • Rock Bottom Squats x 20 reps

  • Pushup Plus x 20 reps

  • Monster Walks x 60 seconds

  • Cobras x 60 seconds

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

POWER PHASE WEEK 1:

​

Long Interval Sprints

THURSDAY

IMPORTANT: Substitute cardio method to suit your medical considerations and physical capabilities.  Suggested substitutions are Concept II Rower or Bike (either stationary or regular).  Please note that distances may need to be longer for substitutions.  Please reference the desired work to rest time.

1 MILE JOG WARM UP

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

SPRINTER DRILLS

  • High Knees

  • Butt Flicks

  • A Skip

  • B Skip

  • C Skip

  • Skip

  • Skip For Height

  • Skip For Distance

  • High Knee Kareoka 

LONG INTERVALS

  • 3 x 1600 Meter (1 Mile) Repeats with a 5 minute rest in between.

    • ​Work time should be between 5 and 8 minutes​

1 MILE JOG COOL DOWN

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

POWER PHASE WEEK 1:

​

Strength, Maintenance, and Kettlebell Complex

FRIDAY

DYNAMIC WARM UP

  • Knee Up and Grab x 10 each leg

  • Toe Up and Grab x 10 each leg

  • Atlas Lunges x 10 each leg

  • Spidermans x 10 each leg

  • Side Lunges x 10 each leg

  • Single Leg Romanian Deadlifts x 10 each leg

  • Caterpillar Walkout to Pushup x 10

  • Forward and Back Leg Swing x 20 each leg

  • Lateral Leg Swing x 20 each leg

STRENGTH

  • 3 Bars of Death 5 sets of 5 reps each performed as a circuit

    • Deadlift

    • Bench Press

    • Strict Overhead Press

KETTLEBELL COMPLEX x 3 ROUNDS

  • Kettlebell Swings x 20 reps

  • Kettlebell High Pulls x 20 reps

  • Kettlebell Figure 8's x 20 reps​

  • Kettlebell Single Arm Cleans x 15 reps each

  • Kettlebell Front Rack (Single Arm) Lunges x 15 reps each arm

  • Kettlebell Single Arm Push Press x 15 reps each

  • Kettlebell Goblet Squats x 20 reps​

  • Kettlebell Turkish Getups x 5 reps each

  • Kettlebell Single Arm Floor Press x 15 reps each

  • Kettlebell Overhead Situps x 20 reps

  • Kettlebell Russian Twist x 50 reps​

STRETCH (Hold each for 30 seconds to 1 min):

  • Overhead Lat and Tricep Stretch

  • 90 Degree Elbow Wall Chest Stretch

  • Overhead Tricep Stretch

  • Standing Quad Stretch

  • Proximal Hamstring Stretch

  • Kneeling Hip Flexor Stretch

  • Pigeon Stretch

  • Calf (Runners) Stretch

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