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Neck circles
1. Shoulder rolls
2. small arm circles
3. large arm circles
4. good mornings
5. hip circles
6. leg circles (on all fours) - followed by 2-minute warm-up activity

1st Semester Workout

Week 1 OHP Deadlift Bench Press Squat
55% x 12 55% x 12 55% x 12 55% x 12
65% x 10 65%x 10 65%x 10 85% x 10
75% x 8+ 75% x 8+ 75% x 8+ 75% x 8+

Accessory Work: Accessory Work: Accessory Work: Accessory Work:
Choose two Choose two Choose two Choose two
2 x 10 2 x 10 2 x 10 2 x 10
Bar hops Windshield wipers Battle ropes Med Ball Hops
Ptner MB throw (each) Ladders/dots Med Ball squat DB Shoulder Press
Russian Twist Renegade rows V-Ups Bench Knee ups
Jump Ropes Plate raises Bent over Rows Hanging leg Raises
Burpees Planks Box Hops Med Ball Slam

800 meter run x 1 800 meter run x 1 800 meter run x 1 800 meter run x 1

Week 2 OHP Deadlift Bench Press Squat
60% x 9 60% x 9 60% x 9 60% x 9
70% x 7 70% x 7 70% x 7 70% x 7
80% x 4+ 80% x 4+ 80% x 4+ 80% x 4+

Accessory Work: Accessory Work: Accessory Work: Accessory Work:
Choose two Choose two Choose two Choose two
3x8 3x8 3x8 3x8
Bar hops Windshield wipers Battle ropes Med Ball Hops
Ptner MB throw (each) Ladders/dots Med Ball squat DB Shoulder Press
Russian Twist Renegade rows V-Ups Bench Knee ups
Jump Ropes Plate raises Bent over Rows Hanging leg Raises
Burpees Planks Box Hops Med Ball Slam

800 meter run x 1 800 meter run x 1 800 meter run x 1 800 meter run x 1

Week 3 OHP Deadlift Bench Press Squat
65% x 8 65% x 8 65% x 8 65% x 8
75% x 6 75% x 6 75% x 6 75% x 6
85% x 3+ 85% x 3+ 85% x 3+ 85% x 3+

Choose two Choose two Choose two Choose two
4x6 4x6 4x6 4x6
Bar hops Windshield wipers Battle ropes Med Ball Hops
Ptner MB throw (each) Ladders/dots Med Ball squat DB Shoulder Press
Russian Twist Renegade rows V-Ups Bench Knee ups
Jump Ropes Plate raises Bent over Rows Hanging leg Raises
Burpees Planks Box Hops Med Ball Slam
800 meter run x 1 800 meter run x 1 800 meter run x 1 800 meter run x 1
ADD 5 lbs to Upper Body
2nd Semester Workout ADD 10 lbs to Lower Body

Week 1 OHP Deadlift Bench Press OHP
55% x 12 55% x 12 55% x 12 55% x 12
65% x 10 65%x 10 65%x 10 65% x 10
75% x 8+ 75% x 8+ 75% x 8+ 75% x 8+

Accessory Work: Accessory Work: Accessory Work: Accessory Work:
Choose two Choose two Choose two Choose two
2 x 10 2 x 10 2 x 10 2 x 10
Bar hops Windshield wipers Battle ropes Med Ball Hops
Ptner MB throw Ladders/dots Med Ball squat DB Shoulder Press
(each) Renegade rows V-Ups Bench Knee ups
Russian Twist Plate raises Bent over Rows Hanging leg Raises
Jump Ropes Planks Box Hops Med Ball Slam
Burpees
800 meter run x 1 800 meter run x 1 800 meter run x 1
800 meter run x 1

Week 2 OHP Deadlift Bench Press Squat
60% x 9 60% x 9 60% x 9 60% x 9
70% x 7 70% x 7 70% x 7 70% x 7
80% x 4+ 80% x 4+ 80% x 4+ 80% x 4+

Accessory Work: Accessory Work: Accessory Work: Accessory Work:
Choose two Choose two Choose two Choose two
3x8 3x8 3x8 3x8
Ptner MB throw Windshield wipers Battle ropes Med Ball Hops
(each) Ladders/dots Med Ball squat DB Shoulder Press
Russian Twist Renegade rows V-Ups Bench Knee ups
Jump Ropes Plate raises Bent over Rows Hanging leg Raises
Burpees Planks Box Hops Med Ball Slam
800 meter run x 1 800 meter run x 1 800 meter run x 1 800 meter run x 1

Week 3 OHP Deadlift Bench Press Squat
65% x 8 65% x 8 65% x 8 65% x 8
75% x 6 75% x 6 75% x 6 75% x 6
85% x 3+ 85% x 3+ 85% x 3+ 85% x 3+

Accessory Work: Accessory Work: Accessory Work: Accessory Work:
Choose two Choose two Choose two Choose two
4x6 4x6 4x6 4x6
Bar hops Windshield wipers Battle ropes Med Ball Hops
Ptner MB throw Ladders/dots Med Ball squat DB Shoulder Press
(each) Renegade rows V-Ups Bench Knee ups
Russian Twist Plate raises Bent over Rows Hanging leg Raises
Jump Ropes Planks Box Hops Med Ball Slam
Burpees 800 meter run x 1 800 meter run x 1 800 meter run x 1
800 meter run x 1

*Percentages are based off of 90% of 1rm.
*Add 5 lbs to upper body movements and 10 lbs to lower body movements at the end of each 3 week cycle
*a 4th week (deload week) can be included depending on the needs of the students