LG Workouts Week of 042323

Monday, April 24, 2023
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Coach up/Drill: empty bar hang position jump and catch 5x

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, April 25, 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, April 26, 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, April 27, 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, April 28, 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 29, 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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Woodshed Strength and Conditioning