This week combines a mix of work capacity and strength. The goal with maintenance is to work all the muscles that are not being worked during our sports. We want to balance out the body by making certain muscles fire. This week we will continue to strengthen and maintain core, hip, and explosive strength. Also we are working at maintaining our anaerobic system.
Day 1
Warm up
4 rounds
10x squats
30x jump rope
20x step-ups
10 rounds
30 sec sandbag cleans/ ball slams (5 rounds of each)
30 sec rest
10 rounds
EMOM
4x burpees
6x alt lunges
8x swings
(change numbers if needed)
5 min amrap
10x bounds
8x squat jumps
6x dumbbell clean
10x situps
3 rounds
10x bar russian twist
10x cheater ankles to bar
10xea bird dog
30x flutter kicks
stretch
day 2
Warm up
2 rounds
bbc
6 rounds
4x push press
4x clap pushups
angel
6 rounds
4x front squat
8x swings
20 sec front bridge
5 rounds tabata
20 sec on 10 sec rest
situps, thrusters, sbag drag, mt climbers
2 rounds
20/20 low back complex standing, kneeling, low back lunge
25 xea hs hell
