Monday May 15 2023
Warmup (5 min): Coach-Led PVC Work
1-2 x10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats
Strength (30 min): Squat Heavy, Bracing, Easy Cardio
6 rounds
Squat progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x 2-3
Fitness: Squat, 10 Slams, Slow Broken Table 6/side, 1-1:15 easy cardio
Performance: Squat, 15 Swings, Plank :30, 1-1:30 easy cardio
Sport: Squat, 12-15 OH Swings, Plank :30 w/plate on back, 1-1:30 easy cardio
Conditioning (25 min): 15 min AMRAP
Fitness 5 pushups, 10 db rows, 15 squats, :30 bike/row
Performance 5 box jumps/stepups,10 pushups, 15 squats, :20 fast singles
Sport: 5 pullups, 10 pushups, 15 squats, 20 fast singles
Tuesday, May 16, 2023
Warmup (10 min): 2-3 x 10 Swings, Glutes, Slams, Air Squats
Strength (30 min): 6 rounds–Squat or Hip Thrust
Squat progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x 2-3
Fitness: Squat, 10 Slams, Slow Broken Table 6/side, 1-1:15 easy cardio
Performance: Squat, 15 Swings, Plank :30, 1-1:30 easy cardio
Sport: Squat, 12-15 OH Swings, Plank :30 w/plate on back, 1-1:30 easy cardio
Conditioning (20 min): 12 min of work
13-1 Ladder, then begin laddering back up if time
Fitness: KB Swings, Air Squats, Glute Bridges
Performance: KB Swings, Goblet Squats, Crunches
Sport: OH KB Swings, Goblet Squats, Abmat Situps
2-3 min chalk
Cooldown (if time): 3×5
Fire Hydrants/side
Slow PVC Overhead or Back Squats
Wednesday, May 17, 2023
Warmup (10 min): Med Ball Tosses
Grab partner or two, do 5-8 tosses each variation: btw legs, chest pass, side toss
*Perform 30 PVC floor press OR PVC overhead press (can be done at once or in sets of 10)
Strength (25 min): Speed, Hollow Work, Hard Cardio
5-7 rounds
Fitness: Bench/Press 5×5, Stepups 5/side, Plank :30, :30/:30 Row hard/steady
Performance: Bench/Press 40-60% x 3-5 then 10 box jumps, Hollow Hold :30, :30/:30 bike hard/steady
Sport: Bench/Press 40-60% x 3-5 then 10 box jumps, Hollow Rock :30, Hill Sprint
Conditioning (25 min): Tabatter UP!
1) 6 rounds, all rounds of movement done before moving to next
Fitness: Airdyne or Row, Glute Bridges. Ball Slams
Performance: Airdyne or Row, Single Leg Glute Bridges (alt leg each round), Ball Slams
Sport: Burpees, Situps, Ball Slams
2) 2 min rest and equip return/exchange
3) 3 rounds
1:00 jumprope practice or cardio
1:00 plank (as much as you can out of the min), scale up w/10-25 lb plate on back
Thursday, May 18, 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.
*Perform 30 PVC floor press OR PVC overhead press (can be done at once or in sets of 10)
Strength (25 min): Speed, Hollow Work, Hard Cardio
5-6 rounds
Fitness: Bench/Press 5×5, Stepups 5/side, Plank :30, :30 Row Sprint
Performance: Bench/Press 40-60% x 3-5 then 10 box jumps, Hollow Hold :30, :30 bike sprint
Sport: Bench/Press 40-60% x 3-5 then 10 box jumps, Hollow Rock :30, Hill Sprint
Conditioning (20 min): Prowler Down & Back
Prowler Down & Back (180/140) alt :20 airdyne sprint
10-15 crunches or weighted situps
:30-:45 jumprope to practice footwork or doubles.
Cooldown (5 min): 2 min slow machine cardio, regulate breathing
Friday, May 19, 2022
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope to practice footwork
Skill (10 min): Romanian Deadlift, PVC Light Barbell sets of 8
Strength & Conditioning Circuit (40 min): 5-8 rounds
Lift:5×5 Deadlift OR Romanian Deadlift sets of 6-8 (suggested % 20-30% deadlift max to start)
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-35 lbs
Power: Ball Slams or Wallballs, set of 10
Bracing/Abs: Wall Sit :20-:40, practice brace during sit
Cardio: 1-1:30 EASY pace (nasal breathing, abs relaxed after brace)
Carry: Outdoor 200m, one arm KB or DB
Saturday, May 20, 2023 Second Chance Conditioning
Conditioning (25 min): 16 min work
1 min bike or row (:20 hard, :30 easy, :10 HARD)
4-7 Heavy Goblet Squats (try weight up)
4-7 Heavy Swings
12-20 Glute Bridges *scale up w/10-25 weight plate across hips
12-18 Ball Slams
:20-:40 Plank
