Week 1: Everyone does the samething:
Monday 1
Warmup
Calisthenics Routine
Rope Skipping 2x 1 min.
Sand Ball Lifts 6+6+6
Stretch Routine
Lift
Power Clean 2x3, 70/8x3
Deadlift 4x5, 80/5
Bench 2x10, 75/10+
Bent Rows 154/2x8
Back Squat 2x6, 70/6
Vertical Jumps 2x3
Chins-n-Dips 3x5+5
Pushups-n-Abs 25+25
Wednesday 1
Warmup
Calisthenics Routine
Rope Skipping 2x 1 min.
Sand Ball Lifts 6+6+6
KB Swings 72/10
Stretch Routine
Lift
Hang Clean 5x3, 85/3
One Arm Bench 3x10+10
One Arm Rows 3x10+10
Lunge 6x2+2
Tuck Jumps 6x3
Rdls 154/10, 176/10, 198/10
Chins-n-Dips 5x5+5
Bumper Pushups-n-Abs 10+25
Friday 1
Warmup
Calisthenics Routine
Rope Skipping 2x1 min.
KB Swings 72/10
Clean Combo 154/1x3’s
Stretch Routine
Lift
Power Clean-n-Jerk 2x3, 70/4x3
Standing Press 2x10, 75/10+
Chins 2x6
Front Squat 2x6, 70/3x6
Box Jumps 2x3
Ball Leg Curls 2x10+10
Dips-n-Arm Curls 3x10+10
Pushups-n-Abs 25+25