Gym 1:
Speed Focus
Superset 1: 1 min rest between rounds
Clap push ups 4x3 reps
Full crunch 4x15 reps
 
Superset 2: 1 min rest between rounds
Weighted workout: Close grip bench press 60-70% of max focus on speed 4x3 reps
No weight workout: Explosive push up starting from bottom 4x3
Circle Leg lifts 4x16 reps (8 each direction)
 
Superset 3: 1 min rest between rounds
Lunge jumps 3x6 reps
Weighted workout: dumbbell single arm row 60-70% of perceived max focus on speed 3x5 reps
No weight workout: Quick pull ups 3x5 reps
 
Main lift 1:
Weighted workout:  Single Leg Rack Pull.  This should be done fairly quick.  Ideally going slightly up in weight each week, but able to maintain the same bar speed.  5x3 reps each leg
 
No weight workout:  Box jump but starting at the bottom and getting none of the stretch shortening cycle.  Stand in squat position and jump onto a box 5x3 reps
 
Main lift 2:
Weighted workout:  Last month we did the front squat.  This month we will be doing a front box squat.  Focus on speed off the box.  This lift should be performed at 65-80% of max effort, but still able to move the bar quickly off the box.  Also combo below with the no weighted workout 4x3 reps with 2–3min rest
 
No weight workout:  Hurdle hops or pogos for max height.  4x6 reps
 
Accessory work:
Nordic curls 4x5 reps