🏋️‍♂️ Workouts 🏋️‍♀️

- This plyometric piece develops hip explosiveness and reactive lower-body speed, making us less prone to injury due to increased athleticism.

- The band will keep you from having much hang time, so make sure you are expectant and ready to bring your feet forward quickly.

- Use a 1-inch thick (or less) band. Any band thicker than that won't allow you to travel much distance, and will increase the need for faster feet.

- Take full recovery between sets to maintain max output and quality.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

6 Jumping Lunges

2 Unbanded Broad Jumps (stick landing between)

- Overview: This is the third week of our 9-week Max Effort strength cycle. After months of building volume and power, this cycle shifts the focus to intensity, with fewer total sets, heavier loads, and one max effort set. This will prepare your nervous system for the heavy singles coming in the next cycle.

Weeks 1-3: Compound lifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Compound lifts at higher percentages than weeks 1-3

Week 8: 3-rep max tests

Week 9: Back-off with alternate lifts

- For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank. Record your final set reps in the Workout Notes.

- 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

8 Back Squats at Light Weight

5 Back Squats at Moderate Weight

Build to Starting Weight

- Overview: We are going hard and fast today! We have 3 rounds of descending bike calories and box jumps with one main goal: hold your output as the reps decrease. Start aggressively and challenge yourself.

- The bike largely dictates how this workout feels. The first 25/20 calories should take around 2:00, with each bike getting shorter.

- 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.

- Intended Intensity: RPE 8-9

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-9 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Choose a bike pace that is challenging from the beginning. Each time you get on the bike, get the fan spinning hard within the first few seconds, then settle into your pace.

- Keep a smooth rhythm on the box jumps and let the step-down be your only recovery.

- As the reps decrease, your pace should not fall off, but it will require more effort to maintain.

[MEN] 25-20-15 CALORIE ECHO BIKE

- 30-24-18 Calorie Bike Erg

- 30-24-18 Calorie Row

- 25-20-15 Calorie Ski

- 400-300-200m Run

- 2:00-1:30-1:00 Efforts on Treadmill/Runner

- 30-25-20 Shuttle Runs (1 rep = 10m)

- 30-25-20 Burpees

[WOMEN] 20-16-12 CALORIE ECHO BIKE

- 25-20-15 Calorie Bike Erg

- 25-20-15 Calorie Row

- 20-16-12 Calorie Ski

- 400-300-200m Run

- 2:00-1:30-1:00 Efforts on Treadmill/Runner

- 30-25-20 Shuttle Runs (1 rep = 10m)

- 30-25-20 Burpees

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 50-40-30 Squat Jumps

- 50-40-30 Jumping Lunges

- Alternating Single-Leg Squats

- 50-40-30 Reverse Lunges

3:00 Easy Bike, 0:10 Burst Every 0:30

10 Air Squats

5 Squat Jumps

5 Box Jumps, Building to Workout Height

2 Rounds:

5 Calorie Hard Bike

3 Box Jumps