Monday, June 5, 2023
Warmup (5 min): 1-2 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings
Strength (25 min): Speed, Hollow Work, Steady Cardio
5-6 rounds
Fitness: Squat 5×5, Swings 7-12, Plank :30, 1:00 Cardio
Performance: Squat 40-60% x 3-5 then 10 ball slams, Hollow Hold :30, 1:00 row/bike
Sport: Squat 40-60% x 3-5 then 15 Russian Swings, Hollow Rock :30, 200m run
Conditioning (30 min): Skills and Drills
Unit 1 (10 min): Hang Clean Demo then 5 sets of 3-5 work to heavy hang clean or BB row triple
Unit 2 (20 min): 12 min Accumulation
Fitness: 8 Barbell Rows @60-70% heavy, 15 swings,1:00 bike/row
Performance: 5 hang cleans @70-80% heavy, 15 swings, :45 hard bike/row
Sport: 5 hang squat cleans @70-80% heavy, 15 OH swings, 200m run
Tuesday, June 6, 2023
Warmup (10 min): 2×15 KB Swings, Bar Squats, Wall Squat
Strength (25 min): Speed, Hollow Work, Steady Cardio
5-6 rounds
Fitness: Squat/Hip T 5×5, Swings 7-12, Plank :30, 1:00 Cardio
Performance: Squat/Hip T 40-60% x 3-5 then 10 ball slams, Hollow Hold :30, 1:00 row/ski erg
Sport: Squat 40-60%/Hip T x 3-5 then 15 Russian Swings, Hollow Rock :30, 1:00 bike sprint.
Conditioning (25 min): 4 rounds
Box Jumps/Stepups :40, :20 rest *Sport sub burpees
Hard Row or Bike :40, :20 rest
Easy mix of KB Swings and Goblets, 40, :20 rest *Sport sub OH Swings
Plank (Scale up Plank w/shoulder taps), 40, :20 rest
Wednesday, June 7, 2023
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
Strength (25 min): Hypertrophy, Hold For Shoulder/Back, Long Cardio
5-6 rounds
Fitness: Bench/Press 5×5, Oppositional 8-12, Legs Only Broken Table :20/side, 200m carry
Performance: Bench/Press 40-60% x 7-12, Oppositional 8-12, Broken Table :30/side, 200m jog
Sport:Bench/Press 40-60% x 7-12, Oppositional 8-12, Bar Hang :30, 200-400m run
Conditioning (25 min): “El Diablo”
Fitness: 5 rounds 20 KB Swings, 10 Goblet/Air Squats, :30 cardio
Performance:150 KB swings, 75 goblet squats (break up however: sugg 5×30/15
Sport: 150 OH KB swings, 75 goblet squats (break up however: sugg 5×30/15)
2 min rest
Fitness: 2 rounds 20 KB Swings, 10 Goblet/Air Squats, :30 cardio
Performance:50 KB swings, 25 goblet squats (break up however)
Sport: 50 OH KB swings, 25 goblet squats (break up however)
Thursday, June 8, 2023
Warmup (10 min): Deltoid Destroyer 3×10 Bus Drivers, Plate Raises, Face Pulls
Strength (25 min): Hypertrophy, Hold For Shoulder/Back, Static Abs
5-6 rounds
Fitness: Bench/Press 5×5, Oppositional 8-12, Legs Only Broken Table :20/side, 1:00 Plank
Performance: Bench/Press 40-60% x 7-12, Opposition 8-12, Broken Table :30/side, 1:00 Plank
Sport:Bench/Press 40-60% x 7-12, Oppositional 8-12, Bar Hang :30, 1:00 Side Plank
Partner Work (25 min): Pick a partner or two and for 16 minutes alternate
One partner round of easy work (Choices: 400m jog, 45-75 seconds jumprope, easy pace 20-35 kb swings) with
One partner round of hard work (Choices: 15-20 db thrusters, 10-15 burpees, 7-12 heavy ball slams–60 or 40)
*For hard work Fitness sub 8-12 goblet squats for db thrusters and 8-12 full ROM pushups for burpees)
Friday, June 9, 2023
Warmup (10 min): Relay Race or Dynamic–have fun with it!
Strength (25 min): Skill (Reset), Lunge, Slow Hinge, Cardio
5-7 rounds
Fitness: Deadlift 5×5, Wreckbag Lunge 5-8/side, 20 pullthroughs, 1-1:30 cardio
Performance: Deadlift 50-65% x 5, Plate Lunge (5-15) 5-8/side, 20 pullthroughs, 1-1:30 cardio
Sport: Deadlift 50-65% x 5, Overhead (15-25) Lunge 5-8/side, 20 pullthroughs, 1-1:30 cardio
Conditioning (25 min): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees
Saturday, June 10, 2023
9 AM Conditioning
Conditioning (20 min): “Paul James”
300 single unders *Sport 100 doubles
60 db snatches (30/side) at 35/20 *Sport 40/25
50 burpees
*Fitness 150 single unders or jumping jacks, DB cleans, 25 humane burpees
