Monday Aug 7, 2023
Warmup (5 min): 1 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)
Skill (5 min): QUICK Demo and have folks practice Waiter’s Walks w/DB and KB…we’ve done a bunch by now so these should be second nature for almost everyone
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 (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
Tuesday, Aug 8, 2023
Warmup (10 min): 2-3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Skill (5 min): QUICK Demo and have folks practice Waiter’s Walks w/DB and KB…we’ve done a bunch by now so these should be second nature for almost everyone
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): 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
Wednesday, Aug 9, 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): Tabata THIS (And 150)
1) Five Rounds Alternating Tabata
Fitness: Swings, Pushups, Glute Bridges, One Arm DB Row
Performance: Swings, Pushups, Situps, One Arm DB Clean
Sport: OH Swings, Hand Release Pushups, Butterfly Situps, One Arm DB Snatch
2) With 8 minute cap, complete 150 reps total of:
Air squats, glute bridges, kb swings, pushups, pullups, ring rows (choose how many of each)
Thursday, Aug 10, 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): “AMRunning or Rowing HelenP” 14 min work
Fitness: 21 swings, 12 db rows, 1:30-:2:00 bike
Performance: 21 Swings, 12 ring rows, 500m row or skierg
Sport: 21 Swings, 12 pullups, 400m run
Friday, Aug 11, 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 (25 min): 8 rounds Alternating Tabata
Fitness: Ball Slams, Single Leg Glute Bridges, Air Squats, Plank
Performance: Ball Slams, Swings, Goblets, Plank
Sport: Wallballs, OH KB Swings, Empty Bar/Light Front Squats (45-65/33-53), Side Plank
Saturday, Aug 12, 2023
Conditioning (25 min): 20 min work
1:30 cardio (bike/row/run 400)
20 swings or 30 glute bridges
10 box jumps or 15 ball slams
10 pullups or 15 db rows
10 goblets or 15 air squats
