🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We have two focused power drills today. Chest throws train fast upper-body force production; pause squat box jumps build pure leg drive without using a stretch reflex. Keep every rep crisp and fast.

- Chest Throws: Lie flat on your back with knees bent and feet flat on the ground. Bring the ball to the sternum, then drive it straight up quickly. Meet the catch softly, reset, and repeat. Alternatively, throw to a partner and have them hand you the ball back. Choose a ball you can move explosively for all reps.

- Pause Squat Box Jump: Squat to a half squat for 1-2 seconds with chest tall and weight midfoot. Jump hard, landing balanced and with a firmly planted stance. Fully reset before the next rep. Pick a box height that allows you to stay snappy and crisp for all reps.

- Quality Control: If speed drops or land quality decreases (landing below parallel, not a firm plant), lower the ball weight or box height to keep power high.

- Fitness Attribute Improved: Explosive Power

MEDBALL CHEST THROWS

- Kneeling Medball Chest Passes

- Clapping Push-ups

- Plyo Push-ups to Plates

- Depth Drop Push-ups

- Rotational Medball Throws

- Medball Slams

- Band-Resisted Speed Rows

PAUSE SQUAT BOX JUMPS

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:15 Repetitive Low Ball Toss With Extended Arms

0:15 Pogo Hops Per Leg

5 Squat Jumps With Firm Landing

5 Plyo Push-ups

2-3 Reps of Each Movement To Work To Full Speed

- Overview: This is the first week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.

Weeks 1-4: Slow tempo reps at moderate load to improve durability

Weeks 5-8: Heavy 5-rep sets to develop raw strength

Weeks 9-10: Heavy 3-rep max tests to measure progress

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

3-5 Tempo Back Squats at Light Weight

3-5 Tempo Back Squats at Light-Moderate Weight

Build to Working Weight

- Overview: Your legs and lungs don't get a break in this continuous 12-minute workout. Consistency matters, as your score only counts your lowest reps at each station.

- Choose weights/variations that allow for at least 15 reps of each movement per minute.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding. Step-ups are allowed for this age group, and your score still counts as Rx.

- Scoring: Your score is the total of your lowest rep rounds for each movement. For example, if the lowest number of wallballs you got in a minute was 20 and the lowest box jumps were 15, record 20 and 15, and your score is 35.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 30-50 Reps

- Because your score is the total of your lowest rep rounds, consistency matters. Don't sprint the early rounds just to fall off late in the workout. We want to be continually moving as much as possible during these 12 minutes, without long breaks. Therefore, choosing a sustainable pace is crucial.

- Because the cycle rate is faster for a wallball, going unbroken on the wallballs for as long as possible, but stopping before you reach fatigue, is important. If you need to break, aim for 1-2 very quick breaks (less than 5 seconds) per minute of work.

- Maintain a smooth, steady rhythm on box jumps - ideally, with no breaks.

WALLBALLS

- Reduce Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- Air Squats

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- Squat Jumps

- Jumping Lunges

- Alternating Single-Leg Squats

- Reverse Lunges

- Broad Jumps

2 Rounds:

10 Wallballs

5 Box Jumps