Intention Increase muscular efficiency. Single arm strength and mechanics. Run mechanics. Midline development. Explosive hamstring strength. Cardiorespiratory endurance. Warm Up and Skill Mobility: 2 rounds of: 5 BB clean to
Intention Cardiovascular function. O2 transport. Mitochondria and capillary development. Lactate tolerance and removal. V02 Development. Volume maintaining intensity. Warm up and Skill 10:00 – 15:00 Dynamic Mobility and Monostructural Warm
Intention Increase speed, power and leg strength. Proper squat mechanics. Lat and posture development. Volume. Hollow body position. (A cycle, week 5). Warm Up and Skill Mobility: Banded hip flexor
Intention Increase muscular efficiency and speed. Double unders to increase explosive strength, fire muscle fibers quickly and foot strength/mechanics. Midline development and hollow body position. Warm Up and Skill Mobility:
Intention Increase speed, power and leg strength. Jumping mechanics and explosive strength. Proper single-leg and deadlift mechanics. Hamstring strength at knee and hip joint. Posture and lat development. Warm Up
Intention Increase muscular efficiency. Single arm strength and mechanics. Run mechanics. Midline development. CRE, agility and explosive strength. Warm Up and Skill Mobility: 2 rounds of: 3 up and over
Intention Speed Development. O2 transport. Mitochondria and capillary development. Lactate tolerance and removal. Max anaerobic and V02. Warm up and Skill 10:00 – 15:00 Dynamic Mobility and Monostructural Warm Up
Intention Increase speed, power and leg strength. Proper squat mechanics. Lat and posture development. Volume. Hollow body position. (A cycle, week 4). Warm Up and Skill Mobility: Banded hip distraction
Intention Increase muscular efficiency. Improve agility, balance and coordination. Single leg strength and mechanics. Hollow body hold. Pull-up progression to muscle up. Burpees and DU's for CRE and explosive strength.
Intention Speed Development. O2 transport. Mitochondria and capillary development. Lactate tolerance and removal. Max anaerobic and V02. Warm up and Skill 10:00 – 15:00 Dynamic Mobility and Monostructural Warm Up