Week of October 20-26

Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10 lunges w/slam or wallball (5/side) :30 jumprope Strength (25 min): 6 rounds a) Squat, 40, 50, 60, 70% x 5, 80% x 3, 85% x 1-3 *Level 1...

Week of October 6-12

Monday, October 7, 2019 Warmup (15 min): Warmup Pace–Rounds of 250m row/1 min bike/200m run, 15 KB Swings, 8 Ring Rows, 8 Broken Table/Side Strength (20 min): 6 rounds a) Squat 40, 50, 55, 60, 65, 65% x 5 *Level 1 warmup set then 5×5 at current work weight...

Week of September 30-October 5

Monday, September 30, 2019 Warmup (5 min): Squat Therapy 1 round of 10 each Skill & Practice (15 min): Power Clean 1) Quick Demo PVC/Light Bar 2) 3-6 rounds of 2 ascending, alternated with 7-15 KB Swings (work hip snap) Strength (20 min): Squat–6 rounds of...

Week of September 23-28

Monday, September 23, 2019 Warmup (5 min): 3×15 Fire Hydrants/Side, Band Pullthroughs Strength (20 min): 6 rounds Squat 50, 60% x 5, 70% x 4, 80% x 3, 90% x 2, 90-95% x 1 *Level 1 warmup set then 5×5 at current work weight Roll Out Quads/Hamstrings :30-:60...

Week of September 15-21

Monday, September 16, 2019 Warmup (10 min): Simple Seven x 2 Strength (25 min): Squat, 40-45 reps in 20 min @50-55% training max *Level 1 5×5 Use any downtime between sets or after reps completed to roll out or do light cardio Conditioning (25 min): Skill work on...
Week of September 9-14

Week of September 9-14

Monday, September 9, 2019 Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank Mobility/Prehab (10 min):  Demo World’s Greatest Stretch then 3 rounds WGS :30/side, 20 Band Pullthroughs Strength/Speed (25 min): 6 rounds Squat...