Monday, March 27, 2023
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
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): “Arnie Barnacle”5 rounds of
:20 hang clean OR heavier KB Swing, :10 rest
:20 plank or situps, :10 rest
:40 jumprope or light cardio, :20 rest
Tuesday, March 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): 4 rounds
Box Jumps/Stepups :40, :20 rest
Hard Row or Bike :40, :20 rest
Easy mix of KB Swings and Goblets, 40, :20 rest
Plank (Scale up Plank w/shoulder taps), 40, :20 rest
Wednesday, March 29, 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): “James Paul”, 3 rounds w/15 min cap
Weights on DBs (25-40/15-25)
Fitness: 10-15 Humane Burpees, 15 DB Cleans/side, 100 single unders or :90 bike
Performance: 15 burpees, 15 Db snatch/side, 100 single unders or :90 row
Sport: 15 burpees, 15 DB snatch/side (35/20), 100 single unders or 35 Double Unders
Thursday, March 30, 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):
1) With partner, alternate DB Thrusters (35/20) & Pushups, from 7-1
(Fitness: Goblet Squats and Pushups)
2) With a partner, complete
a) Prowler Push down & back while Partner does KB Swings, switch
b) 25 Wallballs while partner holds plank, switch
c) Row or Jumprope :40 while partner does air squats, switch
Friday, March 31, 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): 15 min AMRAP
Fitness: 20 squats, 20 glute bridges, 10 crunches, 1:30 light cardio
Performance: 12 DB goblet squats, 12 situps, 12 pushups, 1:00 cardio
Sport: 12 Back Squats (30-40%), 12 abmat situps, 8 Pullups, 200m run
Saturday April 1, 2023
Second Chance Conditioner
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
