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Date	Strength Training	Conditioning
1/5	warm-up: add planks 3x20sec A 2 DB Box Squat 3x5 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x3 MB chest pass 3x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/6	warm-up: add Mini Band Lateral Walk 2x20yds A KB swings 3x12 High Box Jump 3x5 Med ball scoop throw 3x6each YTW's 3x10 B 1DB rear-foot-elevated split squat 3x5E DB bent-over row 3x8 No Money's 3x8 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/7	A 2 DB RDL 3x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x6 B 1 DB step-up 3x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x20 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 11, 2016

Date	Strength Training	Conditioning
1/12	warm-up: add planks 4x20sec A 2 DB Box Squat 4x5 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x3 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/13	warm-up: add Mini Band Lateral Walk 3x20yds A KB swings 4x12 High Box Jump 4x5 Med ball scoop throw 4x6each YTW's 4x10 B 1DB rear-foot-elevated split squat 4x5E DB bent-over row 4x10 No Money's 3x10 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/14	A 2 DB RDL 4x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x8 B 1 DB step-up 4x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x25 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x12 DB 1-arm row x10E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 18, 2016

Date	Strength Training	Conditioning
1/19	warm-up: add planks 4x30sec A 2 DB Box Squat 4x6 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x4 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/20	warm-up: add Mini Band Lateral Walk 3x25yds A KB swings 4x15 High Box Jump 4x5 Med ball scoop throw 4x8each YTW's 4x12 B 1DB rear-foot-elevated split squat 4x6E DB bent-over row 4x12 No Money's 3x12 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/21	A 2 DB RDL 4x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 3x10 B 1 DB step-up 4x5E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x30 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 25, 2016

Date	Strength Training	Conditioning
1/26	warm-up: add planks 3x40sec A 2 DB Box Squat 3x6 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x5 MB chest pass 3x10 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/27	warm-up: add Mini Band Lateral Walk 2x30yds A KB swings 3x20 High Box Jump 3x6 Med ball scoop throw 3x8each YTW's 3x15 B 1DB rear-foot-elevated split squat 3x6E DB bent-over row 2x15 No Money's 2x15 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/28	A 2 DB RDL 3x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 2x12 B 1 DB step-up 3x6E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x40 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x12 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 4, 2016

Date	Strength Training	Conditioning
1/5	warm-up: add planks 3x20sec A 2 DB Box Squat 3x5 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x3 MB chest pass 3x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/6	warm-up: add Mini Band Lateral Walk 2x20yds A KB swings 3x12 High Box Jump 3x5 Med ball scoop throw 3x6each YTW's 3x10 B 1DB rear-foot-elevated split squat 3x5E DB bent-over row 3x8 No Money's 3x8 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/7	A 2 DB RDL 3x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x6 B 1 DB step-up 3x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x20 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 11, 2016

Date	Strength Training	Conditioning
1/12	warm-up: add planks 4x20sec A 2 DB Box Squat 4x5 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x3 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/13	warm-up: add Mini Band Lateral Walk 3x20yds A KB swings 4x12 High Box Jump 4x5 Med ball scoop throw 4x6each YTW's 4x10 B 1DB rear-foot-elevated split squat 4x5E DB bent-over row 4x10 No Money's 3x10 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/14	A 2 DB RDL 4x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x8 B 1 DB step-up 4x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x25 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x12 DB 1-arm row x10E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 18, 2016

Date	Strength Training	Conditioning
1/19	warm-up: add planks 4x30sec A 2 DB Box Squat 4x6 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x4 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/20	warm-up: add Mini Band Lateral Walk 3x25yds A KB swings 4x15 High Box Jump 4x5 Med ball scoop throw 4x8each YTW's 4x12 B 1DB rear-foot-elevated split squat 4x6E DB bent-over row 4x12 No Money's 3x12 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/21	A 2 DB RDL 4x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 3x10 B 1 DB step-up 4x5E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x30 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 25, 2016

Date	Strength Training	Conditioning
1/26	warm-up: add planks 3x40sec A 2 DB Box Squat 3x6 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x5 MB chest pass 3x10 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/27	warm-up: add Mini Band Lateral Walk 2x30yds A KB swings 3x20 High Box Jump 3x6 Med ball scoop throw 3x8each YTW's 3x15 B 1DB rear-foot-elevated split squat 3x6E DB bent-over row 2x15 No Money's 2x15 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/28	A 2 DB RDL 3x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 2x12 B 1 DB step-up 3x6E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x40 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x12 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

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