Monday, Nov 10
Warmup (10 min): 1) 21-15-9 squat, situp, jumping jack, 2) 3×10 Shoulder Shocker
Skills and Drills (10 min): Bench
Practice Liftoff and spots on light sets of 5 (empty and up to 50%)
Strength (20 min): Bench
60×4, 70×3, 80×2, 80-85×5+
Between Sets: Roll Out Upper Back, Ring Rows (10 each)
Conditioning (15 min): “Boxing Helena”
3 rounds of:
Fast Pace 21 KB swings, 12 pullups/ring rows, 15 burpees/45 mtn climbers (1 rep=1 step)
Easy Pace 10 stepups onto box
Cooldown (5 min): 25 KB pullovers

Tuesday, Nov 11
7-10 prowler pushes
Between pushes accumulate 75 seconds of plank, broken tables, McGill crunches

Wednesday, Nov 12
Warmup (10 min): Hip Rotations, Med Ball Chops, Twists
Skills and Drills (5 min): Squat Stretch
Circuit/Correctives (45 min): Rounds of
Squat, sets of 2-3 @50-65%, Over the fence one length
Squat, sets of 2-3% @50-65%, Under the fence one length
Ring Rows, 12 reps, Bat Wings, 20-30 seconds
Pushups, 7-12 reps, Doorway Stretch, 20-30 seconds/side
Run or Row 2 minutes (47 & Back), Roll Out Hamstrings & Glutes 10 passes
Plank :30-:45

Thursday, Nov 13
Aerobic Work–Try this one on for size and see if you can go under 20 min
400 m run, 50 squats, 50 pushups
800 m run, 25 squats, 25 pushups
800 m run, 50 squats, 50 pushups
400 m run

Friday, Nov 14
Warmup (5 min): 21-15-9 Light DB presses, DB Rows, DB Curls
Skill (5 min): Tightening up for a heavy press
Max Effort (25 min): Work to heavy single on overhead press
Suggested rep scheme 50×5, 60×4, 70×3, 80×2, singles in 5% increments
Between Sets: Hanging Ab work, easy sets of 3-5 reps
Conditioning (15 min): Every min on the min for 10 min
:00s, 2 power cleans
:30s, 10 KB swings (hard!)
Cooldown (10 min): Easy Shoulder Mobility & Range of Motion Work