Monday, July 31, 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, Aug 1, 2023
Warmup (5 min): 1 x15 Bar Squats, Wall Squats
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 (30 min): 20 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
Wednesday, Aug 2 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): 16 min AMRAP
Fitness: 10 DB Overhead/Floor Press, 10 split squats/leg, :30 plank, 1 min bike/row/run
Performance:10 Wallballs, 15 rev lunges/leg, 12 hanging knee raises, 1:30 bike/row/run
Sport: 10 DB Thrusters, 1 length walking lunges, 12 hanging knees to chest, 400m run
Thursday, Aug 3, 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
Conditioning (25 min): “Cupid’s Revenge” 14:02 AMRAP
Fitness: 2 air squats, 14 swings, 2 goblet squats, 14 glute bridges *situps/crunches every 3rd rd
Performance: 2 goblets, 14 swings, 2 goblets, 14 situps *glute bridges every 3rd rd
Sport: 2 front/back squats @50-60%, 14 overhead swings, 2 front/back sqts, 14 russian swings
Friday, Aug 4, 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): “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
Saturday, Aug 5, 2023
9 AM 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)
