Monday, March 6, 2023
Warmup (10 min): Full dynamic
Strength (25 min): 5 rounds
Lift: Squat 40, 50, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Joint: Banded Walks w/Slingshot down turf (shuffle, forward, back, big steps)
Assist: Single Arm DB Row (knee on bench), 8-12/side
Cardio: 1:00-1:30, pref outdoor run or 200m light weight med/slamball walk
Conditioning (25 min): 3 rounds of :30 work, :15 jumprope, :15 transition
Fitness: DB Rows, KB Swings, Plank, KB Deadlift
Performance: Ring Rows, KB Swings, Pushups, Goblet Clean
Sport: Pullups, OH KB Swings, Burpee over KB, Goblet Squat Clean
Tuesday March 7, 2023
Warmup (10 min): Song “Flower” or “Roxanne” squats, up/down pushups, glute bridges
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Joint: Face Pull, 12-20 reps
Assist: Double DB Row, 8-12 reps
Cardio: 1:00-1:30, steady pace (jumprope practice to music)
Conditioning (25 min)
18 minute Rounds of
2 minute row/bike/skierg, 20 KB Swings, 15 pullups or ring rows
Prowler Push (140/90), 15 Broken Table/Side, 10 wallballs or ball slams
Wednesday, March 8, 2023
Warmup (5 min): Simple Seven 1 x 10 reps, athlete pick 1 exercise to do 15-20 reps on
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 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
Legs: Prowler Down & Back light weight jog (50-100)
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
Conditioning (30 min): Skills and Drills
Unit 1 (10 min): Hang Clean Demo then 5 sets of 3-5 work to heavy hang clean or BB row triple
Unit 2 (20 min): 12 min Accumulation
Fitness: 8 Barbell Rows @60-70% heavy, 15 swings,1:00 bike/row
Performance: 5 hang cleans @70-80% heavy, 15 swings, :45 hard bike/row
Sport: 5 hang squat cleans @70-80% heavy, 15 OH swings, 200m run
Thursday, March 9, 2023
Warmup (5 min): 1×15 PVC Barbell Rows, Barbell Press (or floor press), Band Pullaparts
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 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
Legs: DB Romanian Deadlift, 5-8 reps
Biceps for Bench: Empty Bar Curls x 8-12 (no more than 60 reps total)
Conditioner (30 min): “Prowling Cindy Jackie Paul”
4 rounds of :30-:40 work, :20-:30 transition
Station 1: Prowler (180/120) *Sub Battle Ropes
Station 2: Air Squats OR Goblets
Station 3: Rowing Machine *Sub Airdyne
Station 4: KB Swings OR Ball Slams
Station 5: Plank *Scale up side plank
Friday, March 10, 2023
Warmup (5 min): Group Plank or Air Squats 1:00, 15 Broken Table/Side
Strength (25 min): 5 rounds
Lift: Deadlift 40, 50, 65, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Assistance: Two movements from Simple Seven x 10 reps each
Joint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees
Saturday, March 11, 2023
Second Chance Conditioning
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)
