Monday, January 2, 2023
Warmup (5 min): 1 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)

Strength (30 min): 5 rounds
Lift: Squat 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Joint: Banded Walks w/Slingshot down turf (shuffle, forward, back, big steps)
Assist: Wreckbag or Slamball Single Leg Glute Bridges, 7-12/side
Cardio: 1:00-1:30, cut cardio after first 2 rounds to allow for extra time on squats

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, 800m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 800m run, 3-5 pullups

Tuesday, Jan 3, 2023
Warmup (5 min): 1 round 10 empty bar hang cleans, 15 kb swings, 20 glute bridges

Strength (30 min): 5 rounds
Lift: Squat 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
*Hip Thrust can repeat 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
5×5 do warmup set then 4×5
Joint: Light KB Swings, set of 15 to work hip hinge and snap
Assist: Prowler Push (140-230), one length
Cardio: 1:00-1:30, steady pace (jumprope practice to music), cut cardio after first 2 rounds to allow for extra time on squats

Conditioning (25 min)–3 rounds of 4 min work, 1 min rest
Fitness: 10 Hang DB Cleans or DB Rows, 15 kb swings, 15 glute bridges, 10 air squats
Performance: 10 BB Cleans or Rows 15 kb swings, 10 wallballs, 15 situps
Sport: 10 Cleans, 15 OH KB Swings, 10 box jumps/tall stepups, 15 situps

Wednesday, Jan 4, 2023
Warmup (5 min): IYT 1×15 w/light weight (2.5 or 5 lbs)

Strength (30 min): 5 rounds
Lift: Bench or Press 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Shoulder/Rotator Cuff: Face Pulls x 10-15
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
*Cut cardio as needed to have time for extra singles

Conditioning (25 min): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees

Thursday, Jan 5, 2022
Warmup (5 min): Quick Dynamic on Turf

Strength (30 min): 5 rounds
Lift: Bench or Press 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 20 light underhand band pullaparts
Biceps for Bench: Empty Bar Curls x 8-12 (no more than 60 reps total)
*Cut pulls and curls  as needed to have time for extra singles

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

Friday, Jan 6, 2022
Warmup (5 min): Simple Seven x 1

Strength (30 min): 5 rounds
Lift: Deadlift 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Joint: Banded Pullthroughs, 12-20 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice

Conditioning (25 min): James Prowler Down & Back
14 min work accumulation
Fitness: Prowler, DB Cleans x 15/side, 30-60 jumping jacks, 7-12 Ring Rows
Performance: DB Cleans or Snatch x 15/side, 100 singles, 7-12 Ring Rows, Prowler
Sport: 35 Doubles, 5-8 pullups, Prowler, DB Snatch 15/side
*Suggested Weights DB Snatches or Cleans (20-35/10-25) Prowler 90/50
*Sub :30 hard airdyne if Prowler jammed

Saturday, Jan 7, 2022 Conditioning
Warmup (5 min): 3×15 swings, goblets, ring rows
Conditioning (20 min): “Newly Single Annie/Annie”
Fitness: 5-7 rounds 30-50 single unders or :45-:60 bike/row, :20-:40 plank
Performance: (NSA: Single Unders/Situps) 150/50, 120/40, 90/30, 60/20, 50/10
Sport: (Annie: Double Unders/Situps) 50/50, 40/40, 30/30, 20/20, 10/10
Cooldown (5 min):
3×15 cat camel w/5 air squats btw each set