Monday, Jan 9, 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 5-7 of each (vid here)
*Scale Up Double KB Swings 7-12
Joint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min):
1) 7 min on the min
:00s, 4-7 ball slams, 5 goblet squats
30s, 2 deadlifts @40-50%, 10 situps or crunches
2 min rest/equipment change
2) Long Island/Super Bowl 3
7 min on the min
:00s, 5 goblet squats, 1 pushup, 6 kb swings
:30s, 16 single unders (throw in some dubs if you have them), 7 glute bridges
Tues, Jan 10, 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
*Scale Up Hold DB (½ weight of swing kb) in one hand
Lateral Movement: 8-12 lateral steps./side w slingshot around ankles (do on turf)
Steady Cardio: 1-1:30, nasal breathing
Conditioning (20 min): 12 min of work
13-1 Ladder, then begin laddering back up if time
Fitness: KB Swings, Air Squats, Glute Bridges
Performance: KB Swings, Goblet Squats, Crunches
Sport: OH KB Swings, Goblet Squats, Abmat Situps
Cooldown (5 min): Coach-Led One Rep at a Time
3×15 PVC Passthroughs, Cat Camels
Wednesday, Jan 11, 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
*Scale Up Seesaw DB Overhead or Floor Press, bump up weight
Shoulder/Rotator Cuff: Face Pulls x 20-25
Interval Cardio: 30 sec hard, 30 sec easy machine, :30 air squats (fast!!!)
Conditioning (25 min): 15 min AMRAP
Fitness 5 pushups, 10 db rows, 15 squats, :30 bike/row
Performance 5 box jumps/stepups,10 pushups, 15 squats, :20 fast singles
Sport: 5 pullups, 10 pushups, 15 squats, 20 fast singles
Thursday, Jan 12, 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
*Scale Up Seesaw DB Overhead or Floor Press, bump up weight
Joint: 20 underhand band pullaparts, 10 PVC Passthroughs
Grip: One Arm Farmer’s Bar on Turf (105/75/65/45)
Conditioning (25 min): 4 rounds of :30 work, :15 plank, :15 transition
Fitness: DB Rows, KB Swings, Stepups,
Performance: Ring Rows, KB Swings, Stepups/Box Jumps
Sport: Pullups, OH KB Swings, Box Jumps
*During 1 of the 4 rounds, do max pushups or pushup position plank instead of rowing exercise
Friday, January 13, 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 20-60 lb wreckbags/slamballBracing/Abs: Wall Sit :20-:40, practice brace during sit
Cardio: 1-1:30 EASY pace (nasal breathing, abs relaxed after brace)
Conditioning (20 min): 12 min work accumulation
Fitness: 1:00 cardio, 15 air squats, 15 glute bridges, 15 kb swings
Performance: 100 single unders, 20 air squats, 15 ball slams
Sport: 40 double unders, 25 air squats, 15 burpees
Saturday, Jan 14 2022 9 AM Second Chance Conditioning
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
