Monday, April 17, 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)–3 rounds of 3 min work, 1 min rest
Fitness: 10 Hang DB Cleans or DB Rows, 15 kb swings, 15 glute bridges, 10 air squats
Performance: 10 BB Cleans or Rows 15 kb swings, 10 wallballs, 15 situps
Sport: 10 Cleans, 15 OH KB Swings, 10 box jumps/tall stepups, 15 situps
Tuesday, April 18, 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): “We’re Calling This a Famous EMOM”
15 min EMOM…finish out each min w.jumprope or plank
Fitness: :10 plank, 5 crunches, 6 air squats, 7 swings
Performance: 4 pushups, 5 crunches, 6 goblets, 7 kb swings
Sport: 4 burpees, 5 situps, 6 goblets, 7 OH kb swings
Wednesday, April 19, 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): “Kenny’s Authorit-ay” 12 min AMRAP
Fitness: 20 Swings, 20 Goblets, :45 stepups or box jumps, :45 hard cardio bike/row
Performance: 35 KB Swings, 100 singles, 12 Back Squats (95-135/65-95), 12 glute bridges
Sport: 35 OH KB Swings (53/35), 35 doubles, 12 Front Squats (95-135/65-95), 12 situps
Thursday, April 20, 2023
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope
Notes: this one’s simple–45 seconds of alternating ab and foot work for 6 min. Turn the music up OR chit chat with individual athletes.
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 (30 min): 20 min Partner Work
One Arm Farmer’s Bar (105/85/65/45) one length while partner air squats. Switch
25 kb swings while partner rows, bikes, or jumps rope. Switch
Partner Plank :30-:60
12 Wallballs or Ball Slams while partner does ring rows or pullups. Switch
2-4 min chalk to go over movements and set up farmer’s bars. Use the 4 bars with square handles.
Friday, April 22, 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): 8 rounds Alternating Tabata
Fitness: Ball Slams, Single Leg Glute Bridges, Air Squats, Plank
Performance: Ball Slams, Swings, Goblets, Plank
Sport: Wallballs, OH KB Swings, Empty Bar/Light Front Squats (45-65/33-53), Side Plank
Saturday, April 22, 2023
Warmup (5 min): Dynamic
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
