Monday, April 10, 2023
Warmup (5 min): Coach-Led PVC Work
1-2 x10 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 (30 min): Big Time Alternating Tabata–8 rounds
Fitness: Swings, Broken Tables, Air Squats, Plank
Performance:Swings, Pushups, Air Squats, Plank/Side Plank
Sport: OH Swings, Hand Release Pushups, Air Squats, Abmat Situps
*At end of each two full rounds, :30-:40 jumprope practice, :20-:30 rest

Tuesday, April 11, 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 (25 min): 16 min Work Accumulation w/Partner or Two
:30 partner plank while partner does air squats, switch
20 Box Jumps or Stepups/Side each
15 Wallballs/Ball Slams while partner does KB Swings, switch
1:00-1:30 Partner Cardio (Jog 200, Bike or Row)

Wednesday, April 12, 2022
Warmup (10 min): Med Ball Tosses

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): 20 min AMRAP
Fitness:1 min bike. 20 glute bridges,:20 plank, 15 swings
Performance::45 row/bike, 20 russian twists (10/side),10 pushups, 15 swings
Sport: 200m run, 20 weighted russian twists (10/side), 10 hand-release pushups, 15 OH swings

Thursday, April 13, 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.  Warmup so go a little lighter than in-session work from last 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)
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

Friday, April 14, 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 (20 min): “Newly Single Annie/Annie”
Fitness: 5-7 rounds 30-50 single unders or :45-:60 bike/row, :20-:40 plank
Performance: (NSA: Single Unders/Situps) 150/50, 120/40, 90/30, 60/20, 50/10
Sport: (Annie: Double Unders/Situps) 50/50, 40/40, 30/30, 20/20, 10/10

Saturday, April 15, 2023 Second Chance Conditioning
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