Monday, May 1, 2023
Warmup (5 min): 1 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)
Strength (30 min): 5 rounds
Lift: Squat 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Joint: Banded Walks w/Slingshot down turf (shuffle, forward, back, big steps)
Assist: Wreckbag or Slamball Single Leg Glute Bridges, 7-12/side
Cardio: 1:00-1:30, cut cardio after first 2 rounds to allow for extra time on squats
Conditioning (25 min): “Michael Corleone”: 15 min accumulation
Fitness: 12 goblets, 12 glute bridges, 15 swings, 15 double DB rows, 2:00 cardio
Performance: 15 ball slams, 25 kb swings, 800m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 800m run, 3-5 pullups
Tuesday, May 2, 2023
Warmup (5 min): 1 round 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Strength (30 min): 5 rounds
Lift: Squat 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
*Hip Thrust can repeat 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
5×5 do warmup set then 4×5
Joint: Light KB Swings, set of 15 to work hip hinge and snap
Assist: Prowler Push (140-230), one length
Conditioning (25 min): “Abdominal Wall of Troy” 14 min AMRAP
Fitness: :30-:60 planks, 21 KB Swings, 10 pushups, 10 ring rows
Performance: 21 Situps, 21 KB Swings, 20 burpees
Sport: 21 Situps (Knees Butterflied Touch Toes) 21 Overhead Swings, 20 burpees
Wednesday, May 3, 2023
Warmup (5 min): IYT 1×15 w/light weight (2.5 or 5 lbs)
Strength (30 min): 5 rounds
Lift: Bench or Press 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Shoulder/Rotator Cuff: Face Pulls x 10-15
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
*Cut cardio as needed to have time for extra singles
Conditioning (25 min): Light Gone Bad
3 rounds of 1 minute stations (1 min rest btw rounds)
Slam (20-30/10-15) or Wallballs (20/14)
Bike/Row
KB Swings (35-53/20-35)
Jumprope
Plank or Side Plank
Thursday, May 4, 2023
Warmup (5 min): Quick Dynamic on Turf
Butt-kicks, High-knees, Zombie Walks (straight leg toe touches),Side Shuffle (down and back)
Over the fence, Under the fence (get low!), Walking Lunges
Strength (30 min): 5 rounds
Lift: Bench or Press 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
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
Biceps for Bench: Empty Bar Curls x 8-12 (no more than 60 reps total)
Conditioning (25 min): 16 min work
Prowler Run Down & Back (140/90)
Battle Ropes or Hands only Airdyne/Row :30
No Money Holds :20-:40 then Plank, Pushups, or Burpees :20-:30
400m run/500m row
Friday, May 5, 2022
Warmup (5 min): Simple Seven x 1
Strength (30 min): 5 rounds
Lift: Deadlift 50×5, 60×4, 70×3, 80×2, 90×1, set new one rep max in consultation w/coach
5×5 do warmup set then 4×5
Joint: Banded Pullthroughs, 12-20 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min): James Prowler Down & Back
14 min work accumulation
Fitness: Prowler, DB Cleans x 15/side, 30-60 jumping jacks, 7-12 Ring Rows
Performance: DB Cleans or Snatch x 15/side, 100 singles, 7-12 Ring Rows, Prowler
Sport: 35 Doubles, 5-8 pullups, Prowler, DB Snatch 15/side
*Suggested Weights DB Snatches or Cleans (20-35/10-25) Prowler 90/50
*Sub :30 hard airdyne if Prowler jammed
Saturday, May 6, 2022
Conditioning (25 min): “Bed and Breakfast” 16 min EMOM
4 pushups *shoulder sub 7-10 sec plank
5 air squats or 5 situps
6 kb swings
7-15 single/double unders or seal jacks
Side plank (on both feet or one knee) with remaining time each minute as able
*Fitness do minutes 5 and 10 as light cardio or plank
*Performance and Sport do minute 5 and 10 as max burpees
