Monday Aug 14, 2023
Warmup (10 min): Coach’s Choice for a Monday!
Strength (25 min): 5-7 rounds
Lift: Squat 50-65% x 5-8
5×5 do 1 warmup set then 4-6 x 5
Joint: 20 Light KB Swings OR 12 Fire Hydrants/Side
Abs: 10-15 Weighted Crunches (use 10-20 lb slamball across chest) OR Side Plank :30/side
Cardio 1:00–outdoor run,bike/row, odd object carries on turf, jumprope
Conditioning (25 min): 30-20-10-30 w.15 min cap
Fitness: Swings, Glute Bridges, Ball Slams
Performance: Swings, Air Squats, Ball Slams
Sport: OH Swings, Goblet Squats, Box Jumps
You can sub in 30 situps or crunches once for one of the 30 rep exercises, e,g, Fitness does 30 situps instead of 30 swings the first round
Tuesday, Aug 15, 2023
Warmup (10 min): 3 rounds 10 ball slams or swings, 15 broken table/side
Coach up/Drill: Connect hinge of ball slam with hinge of swing, get folks LONG in their broken tables
Strength (25 min): 5-7 rounds
Lift: Squat or Hip Thrust 50-65% x 8
5×5 do 1 warmup set then 4-6×5
Joint: 20 Light KB Swings OR 12 Fire Hydrants/Side
Abs: 10-15 Weighted Crunches (use 10-20 lb slamball across chest) OR Side Plank :30/side
Cardio 1:00–outdoor run,bike/row, odd object carries on turf, jumprope
Conditioning (25 min): 3 rounds of :30 work, :15 jumprope, :15 transition
Fitness: DB Rows, KB Swings, Plank, KB Deadlift
Performance: Ring Rows, KB Swings, Pushups, Goblet Clean
Sport: Pullups, OH KB Swings, Burpee over KB, Goblet Squat Clean.
Wednesday, August 16, 2023
Warmup (5 min): 3×10 PVC dislocates, overhead press, push press
Skill (10 min): Hang Clean Demo & Practice then 5 sets of 3-5 work to heavy hang clean or BB row triple
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench/Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Abs: Wall Sit :20-:30 *Scale do 5 Bus Drivers/side w/10 lb plate
Assist: Split Squat, 8-12/side *Use AbMat to reduce ROM as needed
FUN 1:00–outdoor run, light Prowler (90), ski erg/battle ropes, wallballs/slams, med ball tosses
Conditioning (20 min): “Dos Diablos”
3 rounds of 2:00 AMRAP, :30 gym plank, :30 gym rest
Fitness: 10 KB Swings, 10 Air Squats,10 flutter kicks/side
Performance: 12 KB Swings, 8 Goblet Squats, 60 single unders:
Sport: 5 Power Cleans (75-95/53-65), 4 Front Squats, 20 double unders
Thursday, August 17, 2023
Warmup (10 min): 3 rounds 10 pushups or :20 plank, 10 ring rows or overhead swings, :30 cardio
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench or Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 1×15 Lock Big 3 w/light plates
Grip: Offset KB Carries Down & Back Turf, Fast Strides
Conditioning (25 min): 16 min work
Prowler Run Down & Back (140/90)
Battle Ropes or Hands only Airdyne/Row :30
No Money Holds :20-:40 then Plank, Pushups, or Burpees :20-:30
400m run/500m row
Friday August 18, 2023
Warmup (5 min): 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–Deadlift max reps, Holds, Easy Cardio
Deadlift progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x max reps
Fitness: Deadlift, 10 Slams, Arms Only Broken Table 10/side, 1-1:15 easy cardio
Performance: Deadlift, 15 Swings, Broken Table 10/side, 1-1:30 easy cardio
Sport: Deadlift, 12-15 OH Swings, Broken Table Hold :20/side, 1-1:30 easy cardio
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
Saturday, August 19, 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
