Monday, March 13, 2023
Warmup (10 min): Coach-Led PVC Work
3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats
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
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): James Prowler Down & Back
14 min rounds of
Fitness: Prowler, DB Cleans x 15/side, 30-60 jumping jacks, 7-12 Ring Rows
Performance: DB Cleans or Snatch x 15/side, 100 singles, 7-12 Ring Rows, Prowler
Sport: 35 Doubles, 5-8 pullups, Prowler, DB Snatch 15/side
*Suggested Weights DB Snatches or Cleans (20-35/10-25) Prowler 90/50
Tuesday, March 14, 2023
Warmup (10 min): 2-3 x 10 Swings, Glutes, Slams, Air Squats
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 65, 75 % x 5, 80% x 3-12
*5×5 warmup set and then spaced out 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 25-45 lbs
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard
Tissue: Roll Out Upper Back, :30-:45 if needed
Conditioning (20 min): “Dos Diablos”
3 rounds of 2:00 AMRAP, :30 gym plank, :30 gym rest
Fitness: 10 KB Swings, 10 Air Squats,10 flutter kicks/side
Performance: 12 KB Swings, 8 Goblet Squats, 60 single unders:
Sport: 5 Power Cleans (75-95/53-65), 4 Front Squats, 20 double unders
Cooldown (5 min) if needed…cond may take 25: 3×10
Cat camels
Broken tables
Do all while nasal breathing
Wednesday, March 15, 2022
Warmup (10 min): Med Ball Tosses
Grab partner or two, do 5-8 tosses each variation: btw legs, chest pass, side toss
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 75 % x 5, 80% x 3-12
*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
Odd Object: Slamballs over yoke, 3-5/person
Conditioning (25 min): 15 min AMRAP
Fitness 5 pushups, 10 db rows, 15 squats, :30 bike/row
Performance 5 box jumps/stepups,10 pushups, 15 squats, :20 fast singles
Sport: 5 pullups, 10 pushups, 15 squats, 20 fast singles
Thursday, March 16, 2023
Warmup (10 min): Carry two objects (total of two objects should be 50-150 lbs) up & down the turf, try diff objects each time.
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
Abs/Joints: Bar/Ring Hang or Knee Raises, :10-:15, follow up w/one object carry down & back
Conditioning (25 min):
With partner or two, 15 min rounds of
Med.Slamball lunges (overhead or front rack) while partner does 12-15 situps. Switch
:30 jumprope or burpees while partner does KB swings. Switch
Partner Plank :30-:60
Partner Wall Sit :20-:30
Friday, March 17, 2022
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope
Strength (25 min): 5 rounds
Lift: Deadlift 40, 50, 65, 75 % x 5, 80% x 3-12
*5×5 warmup set and then spaced out 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): “Bed and Breakfast” 16 min EMOM
4 pushups *shoulder sub 7-10 sec plank
5 air squats or 5 situps
6 kb swings
7-15 single/double unders or seal jacks
Side plank (on both feet or one knee) with remaining time each minute as able
*Fitness do minutes 5 and 10 as light cardio or plank*Performance and Sport do minute 5 and 10 as max burpees
Saturday, March 18, 2023 Second Chance Conditioning
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
