Active Recovery: Walk and Stretch

Warm up: 10-20 min of bike or walk Mobility: 10-15 min of stretching and foam rolling and add in 2 min of sitting in a low squat.

Wall Ball 100 passes

Warm Up: 5 min of run, row or ride / 10 min of head to toe stretching and foam roll

Push Press

3 x 5

WOD: 4 rounds for time of -Run 400m -15 ab-mat sit-ups -15 squats 95lbs

5min Walk / 5 min Stretch / 5 min Foam Roll

Recovery: 15 min total of walking and stretching. -5 min treadmill walk -5 min stretch of 2x1 min on quads, hams and shoulders -5 min foam roll of back and glutes

400m run

Head to Toe Stretch

Agility Ladders and Plyometrics: The Big 3

Do 2 sets of each movement. Agility ladder, into 5-7 yards of plyometrics to a 10-20 progression sprints. 1) 1 foot in, high knees to a GB. 2) 2 feet in, butt kickers to a GB 3) Lateral high knees into a power slide into a sprint.

4x40 Warm up sprints with a GB

Start with an easy 75% effort sprint with a ground ball. Think of it as box to box running. -With each sprint increase your speed and effort but keep from going 100% -Rest as needed but aim for 30-60sec rest.

Sprint Work: 4x65 yard sprints with a GB into a shot

Think of this as a game situation with distance, speed and recovery. -You can start at the midfield, sprint to one box after a GB, touch the top of the box and sprint down to shoot on the other goal. -With each sprint increase your speed and effort but keep listen to your body. -Work on carrying the ball in a game situation and finishing with a shot. -Rest as needed but aim for 30-90sec rest.

Sprint Work: 4x45yd sprints wGB and Shot

Think of this as a game situation with distance, speed and recovery. -You can start at top of the box and do a ground ball into a shot. -With each sprint increase your speed and effort but keep listen to your body. -Work on carrying the ball in a game situation and finishing with a shot. -Rest as needed but aim for 30-90sec rest.

Gauntlet 1x

Think of this as a game situation with distance, speed and recovery. -You start on the wing, sprint in for a faceoff. Receive a GB and pass it back. Play D behind the cage to 5x5 and close the gate. GB for a full field sprint -Listen to your body. -Work on carrying the ball in a game situation and finishing with a shot.

5 min of shooting or wall ball

Depending on your position and what you have access to (wall or goal) spend 5 minutes working on your stick skills. -Wall Balls -Shooting -Have Fun with it!

Recovery: 400m easy jog or walk / 5 min cool down stretch

Cool down: -400m easy jog -5 min cool down stretch.

Active Recovery: Walk and Stretch

Warm up: 10-20 min of bike or walk Mobility: 10-15 min of stretching and foam rolling and add in 2 min of sitting in a low squat.

Wall Ball 100 passes

800m jog or 1200m bike / 10 min of H2T Stretching and foam roll

Warm up: 800m jog or 1200m bike Mobility: 10 min Head to toe stretch

Power Clean

7 x 3

5 min of wall ball

8 min Cool down Stretch

Lunge Deep squat stretch

Warmup: 400m jog / 10 Min H2T Stretch and Foam Roll

Warm Up: 400m easy jog Mobility: 10min Head to toe stretch and foam roll. Also spend a total of 2 minutes in the squat position. Rest as needed if you are unable to squat in place for 2 minutes total.

10 min of Shooting and/or Wall ball

Depending on your position and what you have access to (wall or goal) spend 5 minutes working on your stick skills. -Wall Balls -Shooting -Have Fun with it!

Walking Lunges

3 x 16

Field Work: 75% Effort Day

The goal is to work on game distance but NOT at full effort. Work into this and listen to your body. 1) 4x80 warm up sprints at no more than 75% max effort 2) 3 sets of 50 yd sprints with a GB into a shot at no more than 75% effort. 3) 2 runs GLE to GLE at 75% with a 60 sec. rest

Cool Down: 5 min of back foam roll / 8 min of GMB Recovery Stretch

Cool Down: 5 min of back foam roll and 8 min of recovery stretching

Warm Up: 2 Rounds of 3min jog / 10 PU / 10 SU / 10 Squats

Warm up: 3 min jog or jump rope. 10 pushups, 10 sit-ups, 10 air squats

Mobility: Foam Roll 30 sec Hams / Quads / Calves / Hips

Mobility: Each movement do for 30 sec. Foam roll hams, quads, calves, hips and IT band.

Push Press

3 x 5

WOD: 3 rounds for time -400m run -20 Air Squats -20 Push-ups -20 ab-mat sit-ups

Cool Down 10 min: 5 min easy bike or jog / 5 min stretch

Cool down: 10 min cool down of 5 min easy bike or jog followed by 5 stretching of quads, hams, glutes and calves.