Athlete Development/ Fitness
A1. 8-10 SA DB Row @ 20X1; Rest 1 Min
A2. 8-10 SA DB Bench Press @ 20X1; Rest 1 Min x 4
*Try to add weight to last week
B. Side Plank L 1:30 or Max Hold; Rest 30 Sec/ Side Plank R 1:30 or Max Hold
Rest 30 Sec and repeat
+
“Tabata” Push Ups
Rest 1 Min
“Tabata” Sit Ups
Rest 1 Min
“Tabata” Mountain Climbers
*Score is Lowest number of reps on any given interval for each movement
Sport

5 Min AMRAP @ 80%
10 Burpees
10 KB Swings- 24kg/ 16kg
Rest 5 Min
10 Min AMRAP @ 90%
5 Hang Power Snatches- 95/65#
10 Box Jumps
10 Pull Ups
Rest 5 Min
5 Min AMRAP @ 100%
10 Power Cleans- 95/65#
30 Double Unders
Weightlifting
Power Snatch- Heavy (1+1), 90% x1x2
Power Clean + Jerk~ Heavy (1+1), 90% x(1+1) x2