Monday, March 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): 4 rounds of :30 work, :15 plank, :15 transition
Fitness: DB Rows, KB Swings, Stepups,
Performance: Ring Rows, KB Swings, Stepups/Box Jumps
Sport: Pullups, OH KB Swings, Box Jumps
*During 1 of the 4 rounds, do max pushups or pushup position plank instead of rowing exercise

Tuesday, March 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): 16 min work
Prowler Run Down & Back (140/90)
Battle Ropes or Hands only Airdyne/Row :30
No Money Holds :20-:40 then Plank, Pushups, or Burpees :20-:30
400m run/500m row

Wednesday, March 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): 16 min AMRAP
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

Thursday, March 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): 15 min Work Accumulation
Fitness: 15 Glute Bridges, 10 Ball Slams, 10 DB Rows (easy weight), 20 air squats
Performance: 12 Single Leg Glutes/side, 5 Wall Slams/Side, 10 Ring Rows, 25 air squats
Sport: 10 Reverse Lunges/Side, 5 Wall Slams/Side. 20 goblets, 5-8 pullups

Friday, March 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): “Michael Corleone”: 15 min accumulation
Fitness: 12 goblets, 12 glute bridges, 15 swings, 15 double DB rows, 2:00 cardio
Performance: 15 ball slams, 25 kb swings, 800m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 800m run, 3-5 pullups

Saturday, March 25, 2023
Warmup (5 min): Dynamic
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