Monday, October 17, 2022
Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings
Strength (25 min): 5 rounds
Lift: Squat 50, 60, 65%, 70 % x 5, 75% x 5-15
*5×5 warmup set and then spaced out 4×5
Assistance: Landmine Squat & Hinge 3-5 of each (vid here)
https://www.youtube.com/watch?v=FhykwOuBjq4Joint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice
CLEAN YOUR GOBLETS
Conditioning (25 min): 3 rounds of :30 work, :15 jumprope, :15 transition
Fitness: DB Rows, KB Swings, Plank, KB Deadlift
Performance: Ring Rows, KB Swings, Pushups, Goblet Clean
Sport: Pullups, OH KB Swings, Burpee over KB, Goblet Squat Clean
Tuesday, October 18, 2022
Warmup (10 min): 3×15 KB Swings, Bar Squats, Wall Squats
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 50,60, 65, 70% x 5, 75% x 5-15
*5×5 warmup set and then spaced out 4×5
Leg: Single Leg Stepup 12-16 inch box, 5-8/side
Lateral Movement: 8-12 lateral steps./side w slingshot around ankles (do on turf)
Steady Cardio: 1-1:30, nasal breathing
40:20 Swings/Goblets
Conditioning (25 min): 4 rounds
Box Jumps/Stepups :40, :20 rest
Hard Row or Bike :40, :20 rest
Easy mix of KB Swings and Goblets, 40, :20 rest
Plank (Scale up Plank w/shoulder taps), 40, :20 rest
Wednesday, Oct 19, 2022
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Oppositional Band Work: DB overhead or floor press, light weight sets of 8-12
Shoulder/Rotator Cuff: Face Pulls x 20-25
Interval Cardio: 30 sec hard, 30 sec easy machine, :30 air squats (fast!!!)
Conditioning (25 min): “Michael Corleone”: 15 min accumulation
Fitness: 12 goblets, 12 glute bridges, 15 swings, 15 double DB rows, 2:00 cardio
Performance: 15 ball slams, 25 kb swings, 400m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 400m run, 3-5 pullups
Thursday, Oct 20, 2022
Warmup (10 min): Deltoid Destroyer 3×10 Bus Drivers, Plate Raises, Face Pulls
Strength (25 min): 5 rounds
Bench or Press 40, 50, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 20 underhand band pullaparts, 10 PVC Passthroughs
Grip: One Arm Farmer’s Bar on Turf (105/75/65/45)
16 min Prowler & Accumulation
Conditioning (25 min): 16 min work
Prowler Run Down & Back (140/90)
Battle Ropes or Hands only Airdyne/Row :30
No Money Holds :20-:40 then Plank, Pushups, or Burpees :20-:30
400m run/500m row
Friday, October 21, 2022
Warmup (10 min): Relay Race or Dynamic–have fun with it!
Strength (25 min): 5 rounds
Lift: Deadlift 50, 60, 65, 70 % x 5, 75% x 5-15
5×5 do 1 warmup set then 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-35 lbs
Bracing/Abs: Wall Sit :20-:40, practice brace during sit
Cardio: 1-1:30 EASY pace (nasal breathing, abs relaxed after brace)
Conditioning (25 min): 15 min AMRAP
Fitness: 20 air squats, 20 glute bridges, 10 kb swings, 1:30 light cardio
Performance: 12 goblet squats, 12 ball slams, 12 pushups, 1:00 cardio
Sport: 12 Front Squats (30-40 back squat%), 12 ball slams, 8 Pullups, 200m run OR :30 jumprope
Saturday, Oct 22, 2022
Conditioner: 24 min AMRAP
400m run or 500m row
20 KB Swings OR 40 Glute Bridges w/25-40 lb sandbag
20 Ring Rows OR 10 Pullups
20 Air Squats
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