August Workout Plan
Strength & Work Capacity
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Day 1
Warm Up – Mobility & Dynamic Flexibility Based Drills
Speed & Quickness
4 Rounds each of: (20 – 10 Work / Rest)
A1 – Hurdle Drill for Hip Stability
A2 – CrossOver Symmetry Retraction Drill
B1 – Explosive Jumping Lunges
B2 – Hamstring Ball Curls
Strength
4 Working Sets of:
A1 – Wall Ball 10
A2 – Box Jump 5
A3 – Renegade Rows 5/5
B1 – BB Front Squat 5 (2 Warm Up Sets)
B2 – Negative Pull-Ups 5 Eccentric (4 count)
Conditioning
5 minute AMRAP of:
A1 – Jump Rope 30
A2 – Burpees 5
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Day 2
Warm Up – Dynamic Flexibility & Mobility Drills
Speed & Quickness
A. Med Ball Series
B. Sprint Series
Strength
A1 -RFE Split Squats 5/5
A2 – Shuttle Sprint (Down – Back – Down)
A3 – Bench Press 6,6,4,4,2
Conditioning
7 minute time cap
10,9,8,7,6,5,4,3,2,1 Pull-Ups
Run 100 meters Between each set
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Day 3
Warm Up – Dynamic Flexibility & Mobility Drills
Core Strength & Quickness
5 Rounds of: 30 second Go’s with 15 second transition
A1- Hollow Rock
A2 – Ab Roller
A3 – Jump Rope
Strength
10 minute EMOM of:
B1 – DB Walking Lunges 8/8
B2 – 6/6 Sit Outs + 3 Burpees
C1 – DB Goblet Squat 10 + 3 Max Vertical Jumps
C2 – Bar Inverted Rows 10
Conditioning
Teams of 5 – Everyone Completes:
Run 200 meters
Row 300 meters
Air Bike 15 Cals
Chris Giesking 