Monday, January 30, 2023
Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings
Strength (25 min): 5 rounds
Deload/Liftt: Squat 50-65% x 5 x 5
*5×5 warmup set and then spaced out 4×5
Turf: Carry two objects (total of two objects should be 50-150 lbs) up & down the turf
Joint: Banded Pullthroughs, 15-25 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min):
1) With partner, alternate DB Thrusters (35/20) & Pushups, from 7-1
(Fitness: Goblet Squats and Pushups)
2) With a partner, complete
a) Prowler Push down & back while Partner does KB Swings, switch
b) 25 Wallballs while partner holds plank, switch
c) Row or Jumprope :40 while partner does air squats, switch
Tuesday, January 31, 2023
Warmup (10 min): 3×15 KB Swings, Bar Squats, Wall Squats
Strength (25 min): 5 rounds
Deload/Lift: Squat or Hip Thrust 50-65% x 5 x 5
*5×5 warmup set and then spaced out 4×5
Leg: Single Leg Stepup 12-16 inch box, 6-10/side
Lateral Movement: 8-12 lateral steps./side w slingshot around ankles (do on turf)
Steady Cardio: 1-1:30, nasal breathing, core add on 10 broken table/side
Conditioning (25 min):
1) 7 min on the min
:00s, 10-15 KB swings, 3-5 goblet squats *Scale Up OH Swings
:30s, 2 KB deadlifts, 10 situps *Scale Up hold medball overhead or on chest
2) Rest 1 min
3) 7 min AMRAP
10 reverse lunges (5/leg) *Scale Up hold KB
15 air squats
25 b-stance glute bridges
50 single unders *Scale up 20 doubles
Wednesday, February 1, 2023
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
Strength (30 min): 5 rounds
Deload/Lift: Bench or Press 50-65% x 5 x 5
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: 20 sec hard, 30 sec easy machine, :40 air squats (fast!!!)
Yoke: Slamball/wreckbag over yoke w/partner, 3 reps each
Conditioning (20 min): Max Effort Prowler
Heavy Prowler Push
10-15 crunches or weighted situps
:30-:45 jumprope to practice footwork or doubles
Thursday, February 2, 2023
Warmup (5 min): Deltoid Destroyer 1×10 Bus Drivers, Plate Raises, Face Pulls
Strength (25 min): 5 rounds
Deload/Lift: Bench or Press 50-65% x 5 x 5
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), Bar or Ring Row Hang :10-:20
Conditioning (30 min): Big Time Alternating Tabata–8 rounds
Fitness: Swings, Broken Tables, Air Squats, Plank
Performance:Swings, Pushups, Air Squats, Plank/Side Plank
Sport: OH Swings, Hand Release Pushups, Air Squats, Abmat Situps
*At end of each two full rounds, :30-:40 jumprope practice, :20-:30 rest
Friday, February 3, 2023
Warmup (10 min): DB Practice
2×10 DB Goblet, One Arm DB Row/Side (one knee on bench), One Arm DB Clean/Side
Strength (25 min): 5 rounds
Deload/Lift: Deadlift 50-65% x 5 x 5
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): “Arnie Barnacle”
5 rounds of
:20 hang clean OR heavier KB Swing, :10 rest
:20 plank or situps, :10 rest
:40 jumprope or light cardio, :20 rest
Saturday conditioner
Conditioning (25 min): Second chance AMRAP now 20 min!Fitness: 20 KB Swings, 20 glute bridges, 1:30 bike, 20 band pullthroughs
Performance: 20 Ball Slams, 20 stepups, 1:30 row, 20 swings
Sport: 20 Wallballs, 20 box jumps, 400m run, 20 swings