Monday, Feb 20, 2023
Warmup (5 min): 1-2 x 10 Swings, Glutes, Slams

Strength (30 min): 5 rounds
Lift: Squat sets at 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance/Power: 12 KB Swings
Joint: Banded Goodmornings, 8-15 reps…bonus add slingshot around knees
Footwork: Over the Fence or Flutter Kicks 10-15/side
Tissue: Roll Out Quads and Hams, :30-:45 if needed

Conditioning (25 min)
Partner Work (20 min): Pick a partner or two and for 15 minutes alternate
One partner round of easy work (Choices: 400m jog, 45-75 seconds jumprope,  easy pace 20-35 kb swings) with
One partner round of hard work (Choices: 15-20 db thrusters, 10-15 burpees, 7-12 heavy ball slams)
*For hard work Fitness sub 8-12 goblet squats for db thrusters and 8-12 full ROM pushups for burpees)

Tuesday, Feb 21, 2023
Warmup (5 min): Coach-Led PVC Work
3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats

Strength (30 min): 5 rounds
Lift: Squat or Hip Thrust sets of 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-35 lbs
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard
Tissue: Roll Out Upper Back, :30-:45 if needed

Conditioning (25 min): 4 rounds
Box Jumps/Stepups :40, :20 rest *Sport sub burpees
Hard Row or Bike :40, :20 rest
Easy mix of KB Swings and Goblets, 40, :20 rest *Sport sub OH Swings
Plank (Scale up Plank w/shoulder taps), 40, :20 rest

Wednesday, Feb 22, 2023
Warmup (10 min): 3 rounds of
One Arm Turf Carry Farmer’s KB (light-moderate)
10 McGill Crunches/Side
10 Broken Table/Side

Strength (25 min): 5 rounds
Lift: Bench/Push/Press 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: 8-12 reps DB Press or DB Floor Press (opposite to main movement)
Joints: Banded Curls, 7-12 reps
Abs: Side Plank or Reg Plank, :20-:30 total, Bar/Ring  Hang or Knee Raises, :10-:15

Conditioning (25 min): The Vaunted 20 min AMRAP
20 min work
1:30 cardio (bike/row/run 400)
20 swings or 30 glute bridges
10 box jumps or 15 ball slams
10 pullups or 15 db rows
10 goblets or 15 air squats

Thursday, Feb 23, 2023
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope

Strength (25 min): 5 rounds
Lift: Bench/Push/Press 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: DB overhead or floor press 8-12 reps 
Skill: Bracing Work: 30 (standing brace, deep breath and standing brace, brace with hands on ribcage, chain work)
Joint: Band Pullaparts Orange or Red Band 15-25 reps

Conditioning (25 min): 16 min work SPICY SAUSAGE
1 min bike or row (:20 hard, :30 easy, :10 HARD)
4-7 Heavy Goblet Squats (try weight up)
4-7 Heavy Swings
12-20 Glute Bridges *scale up w/10-25 weight plate across hips
12-18 Ball Slams
:20-:40 Plank

Friday, Feb 24, 2023
Warmup (5 min): Fast Dynamic

Strength (25 min): 5 rounds
Lift: Deadlift sets at 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Hips: 12 broken table/side, 12 fire hydrants/side
Triceps: 10 Banded Pushdowns
CNS: Light Cardio, 1:00, OR light sandbag/wreckbag carry turf 2x or outdoors

Conditioning (25 min): Paul James
300 single unders *Sport 100 doubles
60 db snatches (30/side) at 35/20 *Sport 40/25
50 burpees
*Fitness 150 single unders or jumping jacks, DB cleans, 25 humane burpees

Saturday, Feb 25, 2023
Warmup (5 min): Dynamic
Conditioning (25 min): Light Gone Bad 
3 rounds of 1 minute stations (1 min rest btw rounds) 
Slam (20-30/10-15) or Wallballs (20/14)
Bike/Row
KB Swings (35-53/20-35)
Jumprope 
Plank or Side Plank