DAY 1

SPRINTS:

2 x 200
4 x 100
5 x 40 *
3 x 75

STRENGTH:

3 Rounds for time:
Run 400m
50 air squats
20 push ups
20 sit ups

DAY 2

SPRINTS:

1 x 200
3 x 100
3 x 75 *
3 x 25 *
3 x 100
1 x 200

STRENGTH:

10-9-8-7-6-5-4-3-2-1 #reps per rnd
Down the ladder sit ups
Run a “gasser” (width of
football field and back) after
each set of sit ups.

DAY 1

SPRINTS:

1 x 100 *
1 x 75
6 x 40 *
1 x 75
1 x 100
4 x 25 *

STRENGTH:

21-15-9 (# of reps per round)
Burpees
Air Squats
Push ups

DAY 2

SPRINTS:

4 x 25 *
3 x 75
2 x 100
1 x 200
4 x 25 *

STRENGTH:

6 Rounds for time:
10 push ups
10 squat jumps
10 sit ups

DAY 1

SPRINTS:

1 x 100
6 x 75 *
1 x 100
5 x 40 *
1 x 100

STRENGTH:

10 Rounds for time:
10 pushups
Run 100m

DAY 2

SPRINTS:

1 x 200
2 x 100 *
4 x 75 *
6 x 40 *
1 x 200

STRENGTH:

10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

DAY 1

SPRINTS:

2 x 100 M shuttle (this is the hardest day)

STRENGTH:

10 Rounds for time:
10 walking lunges
10 push ups

DAY 2

SPRINTS:

5 x 25
4 x 40
3 x 75 *
2 x 100

STRENGTH:

Tabata Mash up Workout:
20 seconds on, 10 seconds rest
8 rounds of EACH exercise
Squats x 8
Push ups x 8
Tuck jumps x 8
Lunges x 8
(this one is going to really suck)

DAY 1

SPRINTS:

1 x 100
6 x 75 *
1 x 100
5 x 40 *
1 x 100

STRENGTH:

5 Rounds for time:
10 squats
10 push ups
10 sit ups
10 burpees
½ gasser (abt 22m and back)

DAY 2

SPRINTS:

1 x 200
2 x 100 *
4 x 75 *
6 x 40 *
1 x 200

STRENGTH:

10 Rounds for time:
10 burpees
Run 100m

DAY 1

SPRINTS:

2 x 100 M shuttle (this is the hardest day)

STRENGTH:

For time:
100 push ups
100 sit ups
100 squats

DAY 2

SPRINTS:

5 x 25
4 x 40
3 x 75 *
2 x 100

STRENGTH:

3 Rounds for time:
30 push ups
40 sit ups
50 squat jumps