Notes – The prescription for the Strength Training program will change daily.  Somedays the strength program will be prescribed before the daily WOD, other days vice versa.  You will also see additional speed/agility drills and accessory work to help condition the athlete.  It would be ideal to split the daily WOD and strength training sessions into two separate sessions.  -Stay strong, drink milk, eat your steak and onions  ~Matt 

A.  CFP – Daily WOD 

B.  STRENGTH (Day 1/Week1) 

Shoulder Press – 3 x 10 

Bench Press – 3 x 12 

Bentover Rows – 2 x 15 

Straightbar Curls (2 x 10)  “YES CURLS” 

Back Squat – 1 x 20 

Straight Arm Pull-overs – 1 x 20 

RDL – 1 x 15 

Straight Arm Pull-overs – 1 x 20 

C.  Speed Agility 

3 x Pro Agility Drill – Demo Video 

3 x 5 – Max Height Box Jumps 

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