Monday, June 12, 2017
Warmup (10 min): Intro and work wrist stretch (Video here)
*Gentle stretches of 5-10 seconds
Plyometric (10 min): 3 rounds of
5 broad jumps, 10 box jumps, 15 air squats
Strength (20 min): Squat–move quickly
40, 50, 60% x 5, 70 % x 8-15 reps
*Level 1 5×5
Conditioning (20 min): 2 rounds of Station Work (:30-:40 work/:20-:30 transition to next station)
Ring Rows *Rx Plus Pullups
Airdyne
Rower
Box Jumps *Level 1 stepup
Battle Ropes
Plank *Rx Plus Burpees

Wednesday, June 14, 2017
Warmup (10 min): Line/Dynamic
Skill Work (10 min): DB Push Press/DB Jerk
DB Circuit (25 min): 5-7 rounds of
5-8 DB Push Press/DB Push Jerk *Rx Plus DB Thrusters
20-30 band pullaparts
10-20 ring rows *Rx Plus 5-10 pullups
10 deadbugs/side
10-20 situps
Conditioning (15 min): 2-4 rounds of
Parking Lot Sprint
20 burpees *Level 1 10 humane burpees

Friday, June 16, 2017
Warmup (10 min): Coach’s Choice
Mobility (10 min): 3 rounds of
Rack Stretch, 10-20 seconds
Roll Out Upper Back & Lats
Strength (25 min): Clean/Deadlift
Clean 40, 50 % of deadlift max for 5 reps each, 60% for 3 reps
Then Deadlift 70, 80 % for 5 reps each
*Level 1 5×5
Between Sets: Light Cardio
Conditioning (15 min): EMOM 8
:00s Power Clean x 3, Air Squats x 7
:30s 15-20 KB Swings