Monday, Feb 27, 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): Tabata THIS (And 150)
1) Five Rounds Alternating Tabata
Fitness: Swings, Pushups, Glute Bridges, One Arm DB Row
Performance: Swings, Pushups, Situps, One Arm DB Clean
Sport: OH Swings, Hand Release Pushups, Butterfly Situps, One Arm DB Snatch
2) With 8 minute cap, complete 150 reps total of:
Air squats, glute bridges, kb swings, pushups, pullups, ring rows (choose how many of each)
Tuesday, Feb 28, 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): 30-20-10-30 w.15 min cap
Fitness: Swings, Glute Bridges, Ball Slams
Performance: Swings, Air Squats, Ball Slams
Sport: OH Swings, Goblet Squats, Box Jumps
You can sub in 30 situps or crunches once for one of the 30 rep exercises, e,g, Fitness does 30 situps instead of 30 swings the first round
Wednesday, March 1, 2023
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
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 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!!!)
Conditioning (25 min): 4 rounds/16 min work
Barbell (95-135/65-95) or DB Row, 8-12 reps
150-200m row or 1:15 bike
60 Single Unders, 20 Double Unders, or Practice rope for :30-:40
12-15 Box Jumps or Med-Ball Box Stepups (14-20/10-14)
Thursday, March 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 (25 min): Tabatter UP!
1) 6 rounds, all rounds of movement done before moving to next
Fitness: Airdyne or Row, Glute Bridges. Ball Slams
Performance: Airdyne or Row, Single Leg Glute Bridges (alt leg each round), Ball Slams
Sport: Burpees, Situps, Ball Slams
2) 2 min rest and equip return/exchange
3) 3 rounds
1:00 jumprope practice or cardio
1:00 plank (as much as you can out of the min), scale up w/10-25 lb plate on back
Friday, March 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
Yoke: Slamball/wreckbag over yoke w/partner or solo, 3 reps each
Cardio: 1-1:30 EASY pace (nasal breathing, abs relaxed after brace)
Conditioning (25 min): “El Diablo”
Fitness: 5 rounds 20 KB Swings, 10 Goblet/Air Squats, :30 cardio
Performance:150 KB swings, 75 goblet squats (break up however: sugg 5×30/15
Sport: 150 OH KB swings, 75 goblet squats (break up however: sugg 5×30/15)
2 min rest
Fitness: 2 rounds 20 KB Swings, 10 Goblet/Air Squats, :30 cardio
Performance:50 KB swings, 25 goblet squats (break up however)
Sport: 50 OH KB swings, 25 goblet squats (break up however)
Saturday Second Chance Conditioner
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 rows10 goblets or 15 air squats
