Monday, January 16, 2022
Warmup (10 min): 2 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)
Strength (25 min): 5 rounds
Lift: Squat 40, 50, 65, 75 % x 5, 80% x 3-12
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 *Scale Up 40-60 lb wrecks
Cardio: 1:00-1:30, pref outdoor run or 200m light weight med/slamball walk
Conditioning (25 min): “James Paul”, 3 rounds w/15 min cap
Weights on DBs (25-40/15-25)
Fitness: 10-15 Humane Burpees, 15 DB Cleans/side, 100 single unders or :90 bike
Performance: 15 burpees, 15 Db snatch/side, 100 single unders or :90 row
Sport: 15 burpees, 15 DB snatch/side (35/20), 100 single unders or 35 Double Unders
Tuesday, January 17, 2022
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Joint: Light KB Swings, set of 15 to work hip hinge and snap *Scale Up 10 wreckbag cleans
Assist: Prowler Push (140-230), one length
Cardio: 1:00-1:30, steady pace (jumprope practice to music)
Conditioning (25 min): 20 min AMRAP
Fitness:1 min bike. 20 glute bridges,:20 plank, 15 swings
Performance::45 row/bike, 20 russian twists (10/side),10 pushups, 15 swings
Sport: 200m run, 20 weighted russian twists (10/side), 10 hand-release pushups, 15 OH swings
Wednesday, January 18, 2022
Warmup (10 min): IYT 3×10 w/light weight (2.5 or 5 lbs)
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 75 % x 5, 80% x 3-12
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 15-20
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
Conditioning (25 min): 16 min Work Accumulation w/Partner or Two
:30 partner plank while partner does air squats, switch
20 Box Jumps or Stepups/Side each
15 Wallballs/Ball Slams while partner does KB Swings, switch
1:00-1:30 Partner Cardio (Jog 200, Bike or Row)
Thursday, January 19, 2022
Warmup (10 min): Full Dynamic on Turf
Butt-kicks, High-knees, Zombie Walks (straight leg toe touches),Side Shuffle (down and back)
Over the fence, Under the fence (get low!), Walking Lunges
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 75 % x 5, 80% x 3-12
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)
Conditioning (20 min): “We’re Calling This a Famous EMOM”
12 min EMOM…finish out each min w.jumprope or plank
Fitness: :10 plank, 5 crunches, 6 air squats, 7 swings
Performance: 4 pushups, 5 crunches, 6 goblets, 7 kb swings
Sport: 4 burpees, 5 situps, 6 goblets, 7 OH kb swings
Cooldown (5 min): 3×10
Easy Glute Bridges OR broken table/side
Fire Hydrants/side
Friday, January 20, 2022
Warmup (10 min): Simple Seven x 1, Group Plank or Air Squats 1:00, 15 Broken Table/Side
Strength (25 min): 5 rounds
Lift: Deadlift 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Assistance: DB Carry Down & Back Turf (both hands)
Joint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min): Tabata 100
1) Three Rounds Alternating Tabata
Fitness: Crunches, Ball Slams, Plank, Jumping Jacks/Flutter Kicks
Performance: Situps, KB Swings, Plank, Single Unders
Sport: Butterfly Situps, OH KB Swings, Side Plank, Single or Double Unders
2) Complete 100 reps total of:
Air squats, glute bridges, kb swings, pushups (choose how many of each)
3) Three Rounds Alternating Tabata
Fitness: Crunches, Ball Slams, Plank, Jumping Jacks/Flutter Kicks
Performance: Situps, KB Swings, Plank, Single Unders
Sport: Butterfly Situps, OH KB Swings, Side Plank, Single or Double Unders
Saturday, January 21, 2022
Second Chance Conditioning (20 min): 12 AMRAP!!!
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
