Monday, April 3, 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 (20 min): Max Effort Prowler
Heavy Prowler Push
10-15 crunches or weighted situps
:30-:45 jumprope to practice footwork or doubles

Cooldown (5 min): 3×10
Slow air squats
Butt kicks in place (10/side)

Tuesday Apr 4, 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):
1) 7 min on the min 
:00s, 10-15 KB swings, 3-5 goblet squats *Scale Up OH Swings
:30s, 2 KB deadlifts, 10 situps *Scale Up hold medball overhead or on chest
2) Rest 1 min
3) 7 min AMRAP
10 reverse lunges (5/leg) *Scale Up hold KB
15 air squats
25 b-stance glute bridges
50 single unders *Scale up 20 doubles

Wednesday, Apr 5, 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 (20 min): 12 min work accumulation
Fitness: 1:00 cardio, 15 air squats, 15 glute bridges, 15 kb swings
Performance: 100 single unders, 20 air squats, 15 ball slams
Sport: 40 double unders, 25 air squats, 15 burpees

Challenge (5 min): Gym Plank
2:00…rest as needed during 2 min

Thursday, Apr 6, 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)

Conditioning (25 min): 15 min work
Fitness: 20 KB Swings,10 Russian Twists/Side, :30 glute bridges, :30 plank
Performance: 20 KB Swings, 15 Russian Twists/Side, :30 mountain climbers, :30 plank
Sport: 20 OH KB Swings, 20 abmat situps, :30 burpees, :30 side plank

Friday, April 7, 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 (30 min): Grace Prep–3 rounds of 3 min work, 1 min rest
Fitness: 10 DB Floor Press or Push Press, 15 kb swings, 15 glute bridges, 10 air squats
Performance: 10 DB or BB Push Press, 15 kb swings, 10 wallballs, 15 situps
Sport: 10 Barbell Push Press, 15 OH KB Swings, 10 box jumps/tall stepups, 15 situps

Saturday, April 8, 2023
Second Chance Conditioning
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