Week 9:

Speed requires strength & discipline

Week 2 of the Competition!
Keep pushing—every completed workout earns you points! You can double up on workouts each day and even catch up on any you've missed. Haven’t started yet? It’s not too late. Jump in and fight for those prizes!

Leg Week is On!
We’re going heavy—so don’t skip the warmup or post-workout mobility. It’s key to staying injury-free and speeding up recovery. Handle your prep, then handle the weight.

  • Workout 49

  • Date: Monday July 21st

  • Goals:

    • Develop connective tissue and strength in the knee.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Forward Roll

      -Duck Walk

    • Barbell warm up 3x’s

      • 10 Cossack Squats 0-35lbs

      • 10 Windmills 0-35lbs

Strength: Front Rack Reverse Lunge.

Build up to 65% of Front Squat

3 Sets of:

  • 10 Front Rack Reverse Lunge at 65%

  • Rest 3 Minutes between sets.

2 Sets of:

  • 6 Front Rack Reverse Lunge at 70%

  • Rest 4 Minutes between sets.

Standard: 65% & 70%

Intermediate: 50% & 60%

Beginner: 35% & 45%

Finisher:

3 Rounds of:

  • 25 Broad Jumps

  • 100 Flutter Kicks

    -Rest as needed

Mobility

  • Glutes/Hamstrings/Quads

  • Couch Stretch

  • Happy Baby

  • Workout 50

  • Date: Tuesday July 22nd

  • Goals:

    • Develop explosive running

    • Have Fun

Warm up:

  • 3 Minute Jump Rope

    • In 10 Yards do the following down and back

      • Bear Crawl, Forward and Reverse

      • Carab Walk, Forward and Reverse

      • Deep Lunge and Twist

      • Active Spiderman

      • Quad Stretch and Touch Toes

      • 3 Air Squats with 1 Broad Jump

    • Then 3 sets in 10 yards down and back.

      • Walk on Toes

      • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Plyometrics:

1 set:

  • Double Leg Hop. 25 Yards Forward, 20 Yards Reverse.

  • Diagonal Single leg Hop. 25 Yards Forward, 20 Yards Reverse. Right Leg

  • Diagonal Single leg Hop. 25 Yards Forward, 20 Yards Reverse. Left Leg

Track/Bleachers

5 sets:

  • Sprint ups Bleachers. Single Steps

  • Sprint ups Bleachers. Double Steps

  • Sprint ups Bleachers. Triple Steps

  • Sprint ups Bleachers. Double Steps

  • Sprint ups Bleachers. Single Steps

    -Rest 2 Minutes

    -Record Total Time.

Lateral Bleachers:

3 sets:

  • Medial single leg hop up the bleachers. (right leg)

  • Medial single leg hop up the bleachers. (left leg)

    No rest. Watch video for clarification.

Finisher:

Skip 400 Meters around the track.

-The purpose of this is to develop nervous system for sprinting as well as endurance.

-Focus on the knee going above the hips as well as behind the hips.

Mobility:

  • Active Spiderman

  • Quad Smash

  • Roll out calves

  • Down Dog

  • Workout 51

  • Date: Wednesday July 23rd

  • Goals:

    • Developing being explosive while fatigue.

    • Have Fun

Warm up:

Bike/Row 3 Min

  • Complete the following in 10 yards down and back.

    -Bear Crawl

    -Crab Walk

    -Active Spiderman

    -Forward Roll

    -Duck Walk

  • Barbell warm up 2x’s

    -5 Good Mornings

    -5 Back Squat

    -5 Strict Press

Strength/Speed/Mobility for Running.

Build up to 70% of Back Squat

3 Sets at 70%:

  • 5 Back Squat.

  • 6 Jumping Lunges

    Rest 2 minutes

2 Sets at 75%

  • 5 Back Squats

  • 6 Jumping Lunges

    Rest 2 minutes

2 Sets at 80%

  • 3 Back Squats

  • 6 Jumping Lunges

    Rest 2 minutes

Standard: 70-80%

Intermediate: 60-70%

Beginner: 50-60%

15 Minute EMOM:

  • Minute 1: Max Double Unders

  • Minute 2: 0:50 Wall Sit

  • Minute 3: Max Jumping Air Squats

  • Minute 4 & 5: Rest

Combine Jump Rope and jumping lunges for score.

Standard: Double Under

Intermediate: Singles

Beginner: Singles

Mobility:

  • Deep Squat Palm on Ground reach to the sky

  • Pigeon Stretch

  • Active Spiderman

  • Workout 52

  • Date: Thursday, July 24th

  • Goals:

    • Developing speed

    • Have Fun

Warm up:

  • 3 Minute Jump Rope

    • In 10 Yards do the following down and back

      • Bear Crawl, Forward and Reverse

      • Carab Walk, Forward and Reverse

      • Deep Lunge and Twist

      • Active Spiderman

      • Quad Stretch and Touch Toes

      • 3 Air Squats with 1 Broad Jump

    • Then 3 sets in 10 yards down and back.

      • Walk on Toes

      • Walk on Heals

Short Ladder:

5 Sets of:

  • Sprint Forward 10 Yards

  • Back Peddle 5 Yards

  • Sprint Forward 10 Yards

  • Rest 1 min

Ladder:

5 Sets of:

  • Sprint down and Back 15 Yards

  • Sprint down and Back 30 Yards

  • Sprint down and Back 45 Yards

  • Rest 2:30 minutes

    Record total time.

Finisher:

100 Tuck ups

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Roll out Glutes/hamstring/quats/calves.

  • Couch Stretch

  • Workout 53

  • Date: Friday, July 25th

  • Goals:

    • Build Strength in shoulders.

    • Develop connective tissue for the biceps.

    • Have Fun

Warm up:

Bike/Row 3 Min

  • Complete the following in 10 yards down and back.

    -Bear Crawl

    -Crab Walk

    -Active Spiderman

    -Inchworm with 2 push ups

Strength: Shoulder Press

Build to a heavy set.

5 Rounds

Start every 3 minutes.

  • 3 Strict Press

  • 5 Push Press

  • 10 Deficit Push ups 8 inches

Strength: Tempo Pull Ups;

5 sets:

  • 1 Pull up

    Rest 1 minute.

The goal here is to build up the time to complete a 1 minute pull up. 0:30 from bottom to chin over the bar, then 0:30 from chin to locking out arms at the bottom.

Mobility:

  • Smash out Shoulder and chest with lacrosse ball.

  • Childes Pose

  • Workout 54

  • Date: Saturday, July 26th

  • Goals:

    • Time under tension

    • Mobility

Warm up:

  • 400 Meter Walk

  • 200 Meter Light Jog

  • 10 Ankle Rolls each direction for each foot.

In a 20 Yard Distance

  • High Knees

  • Butt Kickers

  • Grape Vine with High Knee

  • Single Leg A Skip

  • A Skip

  • B Skip

Focus: Run

2.5 Mile Run. Timed

15-30 Minutes focused on Rolling Out or Yoga

  • 2 Min Per Muscle Group on legs

  • Cossack Squats

  • Shadow Box

  • Down Dog & Peddle out feet.