Monday July 17, 2023
Warmup (10 min): 2 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)
Skill (5 min): QUICK Demo Waiter’s Walks w/DB and KB
DB: Dumbbell Waiters Walk – YouTube
https://www.youtube.com/watch?v=6iD-O2_KL5c
KB:Kettlebell Waiters Walk (Single Arm Overhead Carry) | HEARTCORE Athletics – YouTube
https://www.youtube.com/watch?v=j5ZoC9p6J-s
Strength (25 min): Skill (Root Feet), Shoulder Stability, Midline, Cardio, 5-7 rounds
Fitness: Squat 5×5, Light DB Walk down/back, 15 glute bridges, 1-1:30 cardio
Performance: Squat 50-65% x 5, Light DB/KB Walk down/back, 12 crunches, 1-1:30 cardio
Sport: Squat 50-65% x 5, KB Walk down/back, 12 abmat situps, 1-1:30 cardio
Conditioning (20 min): “We’re Calling This a Famous EMOM”
14 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
Tuesday, July 18, 2023
Warmup (10 min): 2-3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Skill (5 min): QUICK Demo Waiter’s Walks w/DB and KB
DB: Dumbbell Waiters Walk – YouTube
https://www.youtube.com/watch?v=6iD-O2_KL5c
KB:Kettlebell Waiters Walk (Single Arm Overhead Carry) | HEARTCORE Athletics – YouTube
https://www.youtube.com/watch?v=j5ZoC9p6J-s
Strength (25 min): Skill (Root Feet), Shoulder Stability, Midline, Cardio, 5-7 rounds
Fitness: Squat/Hip Thrust 5×5, Light DB Walk down/back, 15 glute bridges, 1-1:30 cardio
Performance: Squat/Hip Thrust 50-65% x 5, Light DB/KB Walk down/back, 12 crunches, 1-1:30 cardio
Sport: Squat/Hip Thrust 50-65% x 5, KB Walk down/back, 12 abmat situps, 1-1:30 cardio
Conditioning (20 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
Wednesday, July 19, 2023
Warmup (5 min): IYT 1×15 w/light weight (2.5 or 5 lbs)
Strength (30 min): 6 rounds–Bench or Press
Bench or Press progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x 2-3
Fitness: Bench or Press, 10 Slams, Arms Only Broken Table 10/side, 1-1:15 easy cardio
Performance: Bench or Press, 15 Swings, Broken Table 10/side, 1-1:30 easy cardio
Sport: Bench or Press 12-15 OH Swings, Bar Hang :30, 1-1:30 easy cardio
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
Thursday, July 20, 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): 6 rounds–Bench or Press
Bench or Press progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x 2-3
Fitness: Bench or Press, 10 Slams, Arms Only Broken Table 10/side, 1-1:15 easy cardio
Performance: Bench or Press, 15 Swings, Broken Table 10/side, 1-1:30 easy cardio
Sport: Bench or Press 12-15 OH Swings, Bar Hang :30, 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
Friday, July 21, 2023
Warmup (5 min): Roxanne, Sally OR Simple Seven x 1 coach’s choice
Skill (10 min): Banded Deadlifts
Conventional: Movement Demo – Deadlifting With Bands – YouTube
https://www.youtube.com/watch?v=F6xPIZC6lhM&t=32s
Sumo: Sumo Deadlift against a band – YouTube
https://www.youtube.com/watch?v=7b3IwVfF_vI
Trap: Trap Bar Deadlift for Athletes [Coach] | Overtime Athletes – YouTube
https://www.youtube.com/watch?v=Tx2pAi1_8q0
Strength (25 min): Speed, Hollow Work, Hard Cardio, 5-6 rounds
Fitness: Deadlift 5×5, Stepups 5/side, Plank :30, :30 Row Sprint
Performance: Deadlift 40-60% x 3-5 then 10 box jumps, Hollow Hold :30, :30 bike sprint
Sport: Deadlift 40-60% x 3-5 then 10 box jumps, Hollow Rock :30, Hill Sprint
Conditioning (20 min): 12 min work accumulation
Fitness: 1:00 cardio, 15 air squats, 15 glute bridges, 15 kb swings
Performance: 100 single unders, 20 air squats, 15 ball slams
Sport: 40 double unders, 25 air squats, 15 burpees
Saturday, July 22, 2023
Conditioning (30 min): “Grace”–10 min cap
Fitness: 5-7 rounds of 7 barbell rows, 7 pushups, 7-12 ring rows
Performance/Sport: 30 power clean and push press/jerk for time
*Sub hang clean or bb rows for back issues, overhead shoulder sub pushups
