ATG Sled Work

5 Rounds 20 meters sled forward (drag or push) 20 meters sled backward drag Set 1 - slow & controlled Set 2 - slightly increase speed Set 3 - slightly increase speed Set 4 - fast, push hard, but still submaximal Set 5 - Maximum effort everything you got Load: should be moderate, challenging but very doable Rest: 15-45 seconds/ as needed between sets, try not to rest too long, we want an elevated HR, we want a good "pump" into the lower body muscles Rx Goal: 200 meters total, 100m Forward, 100m Backward

Catcher Mobility 1

2 Rounds 10/10 FRC 90/90 Hip Switch 10 Slant Board Jefferson Curls 45-60s ea Banded Posterior Hip Mob 10 ATG Trap 3 Raise 45-60s Elevated Child's Pose

ATG Squat

3 x 10

Slant Board Jefferson Curl

3 x 10

Bench Press

10, 5, 5, 5, 5, 5 @ 55, 65, 65, 75, 75, 80 %

Inverted Row

4 x 10

Post-Workout Recovery

It's important to spend 3-5 min after the workout to calm your system and begin the healing process. Let your instincts guild you on what stretches to do. Find a place you can relax and focus on your breathing. Breathe in through your nose deep for 4-5 seconds then breathe out through your mouth for 8-10 seconds. The first time you come across this block, watch the full length of the videos attached. The priority is not flexibility or mobility. Below are suggestions on some possible stretches. The main objective is breathing and putting at least a little static stretch on every muscle group. 60 sec hold each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjam Pec Underarm Apley push Leaning bar hang squat rack stretch

ATG Sled Work

5 Rounds 20 meters sled forward (drag or push) 20 meters sled backward drag Set 1 - slow & controlled Set 2 - slightly increase speed Set 3 - slightly increase speed Set 4 - fast, push hard, but still submaximal Set 5 - Maximum effort everything you go Load: should be moderate, challenging but very doable Rest: 15-45 seconds/ as needed between sets, try not to rest too long, we want an elevated HR, we want a good "pump" into the lower body muscles Rx Goal: 200 meters total, 100m Forward, 100m Backward

Crossover Symmetry - Iron Scap

For Completion

Catcher Mobility 2

2 Rounds 10/10 The World's Greatest Stretch 60s ea Banded Ankle Mob 20 Spine Flex & Extend 10/10 Kneeling Spine Rotation 5 FRC Infinity Hover (slow & quality)

Deadlift

10, 5, 5, 5, 5, 5 @ 55, 65, 65, 75, 75, 80 %

Nordic Curl - Band Assisted Mod

4 x 5

Post-Workout Recovery

It's important to spend 3-5 min after the workout to calm your system and begin the healing process. Let your instincts guild you on what stretches to do. Find a place you can relax and focus on your breathing. Breathe in through your nose deep for 4-5 seconds then breathe out through your mouth for 8-10 seconds. The first time you come across this block, watch the full length of the videos attached. The priority is not flexibility or mobility. Below are suggestions on some possible stretches. The main objective is breathing and putting at least a little static stretch on every muscle group. 60 sec hold each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjam Pec Underarm Apley push Leaning bar hang squat rack stretch

General Warm-Up/ Prep

Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and workout specific prep in the next block. Take about 5 minutes to your choice walk, jog, row, jump rope, ski erg, bike, jumping jacks, monster walks, KB swings, etc.

Catcher Mobility 3

2 Rounds 10/10 Cossack Squats 10/10 ATG Split Squat 10/10 FRC Shoulder CARs 5 FRC Simmer Hovers

Hang Power Clean

5 x 5 @ 70 %

Broad Jump

5 x 5

Sled Push

5 x 20

Backward Sled Drags

5 x 20

Post-Workout Recovery

It's important to spend 3-5 min after the workout to calm your system and begin the healing process. Let your instincts guild you on what stretches to do. Find a place you can relax and focus on your breathing. Breathe in through your nose deep for 4-5 seconds then breathe out through your mouth for 8-10 seconds. The first time you come across this block, watch the full length of the videos attached. The priority is not flexibility or mobility. Below are suggestions on some possible stretches. The main objective is breathing and putting at least a little static stretch on every muscle group. 60 sec hold each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjam Pec Underarm Apley push Leaning bar hang squat rack stretch

ATG Sled Work

5 Rounds 20 meters sled forward (drag or push) 20 meters sled backward drag Set 1 - slow & controlled Set 2 - slightly increase speed Set 3 - slightly increase speed Set 4 - fast, push hard, but still submaximal Set 5 - Maximum effort everything you go Load: should be moderate, challenging but very doable Rest: 15-45 seconds/ as needed between sets, try not to rest too long, we want an elevated HR, we want a good "pump" into the lower body muscles Rx Goal: 200 meters total, 100m Forward, 100m Backward

Catcher Mobility 4

3 Rounds 10yd Duck Walk Forward 10yd Duck Walk Backward 10yd Side Slide 10 Diver Bomber Push-ups

Overhead Squat

3 x 5

Shoulder Press

6 x 10 @ 50, 55, 65, 65, 65, 65 %

Pull-Up

4 x 10

2-3 Sets of 8-12 reps Barbell Biceps Curl Skull Crushers Copenhagen Lift *Part of playing good is looking good ;-)

Post-Workout Recovery

It's important to spend 3-5 min after the workout to calm your system and begin the healing process. Let your instincts guild you on what stretches to do. Find a place you can relax and focus on your breathing. Breathe in through your nose deep for 4-5 seconds then breathe out through your mouth for 8-10 seconds. The first time you come across this block, watch the full length of the videos attached. The priority is not flexibility or mobility. Below are suggestions on some possible stretches. The main objective is breathing and putting at least a little static stretch on every muscle group. 60 sec hold each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjam Pec Underarm Apley push Leaning bar hang squat rack stretch

ATG Sled Work

5 Rounds 20 meters sled forward (drag or push) 20 meters sled backward drag Set 1 - slow & controlled Set 2 - slightly increase speed Set 3 - slightly increase speed Set 4 - fast, push hard, but still submaximal Set 5 - Maximum effort everything you go Load: should be moderate, challenging but very doable Rest: 15-45 seconds/ as needed between sets, try not to rest too long, we want an elevated HR, we want a good "pump" into the lower body muscles Rx Goal: 200 meters total, 100m Forward, 100m Backward

Crossover Symmetry - Activation

For Completion

Catcher Mobility 5

3 Rounds Banded Hip Mobility - See video, be creative, do 3-5 minutes on each side 5 Way Banded Shoulder Mobility

Back Squat

6 x 10 @ 50, 60, 65, 65, 65, 65 %

Nordic Curl - Band Modification

4 x 5

BULLETPROOF Your Knees

1 x 2:00

ATG Cable/Band Pancakes

3 x 10

Copenhagen Plank Lift

3 x 10

Post-Workout Recovery

It's important to spend 3-5 min after the workout to calm your system and begin the healing process. Let your instincts guild you on what stretches to do. Find a place you can relax and focus on your breathing. Breathe in through your nose deep for 4-5 seconds then breathe out through your mouth for 8-10 seconds. The first time you come across this block, watch the full length of the videos attached. The priority is not flexibility or mobility. Below are suggestions on some possible stretches. The main objective is breathing and putting at least a little static stretch on every muscle group. 60 sec hold each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjam Pec Underarm Apley push Leaning bar hang squat rack stretch