Monday, August 21, 2023
Warmup (5 min): 1-2 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings

Strength (30 min): Speed, Hollow Work, Steady Cardio
5-7 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 (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

Tuesday, Aug 22, 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

Conditioner (30 min): “Prowling Cindy Jackie Paul”
4 rounds of :30-:40 work, :20-:30 transition
Station 1: Prowler (180/120) *Sub Battle Ropes
Station 2: Air Squats OR Goblets
Station 3: Rowing Machine *Sub Airdyne
Station 4: KB Swings OR Ball Slams
Station 5: Plank *Scale up side plank
*Fitness do :30/:30

Wednesday, Aug 23, 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): 15 min work
Fitness: 20 KB Swings,10 Russian Twists/Side, :30 glute bridges, :30 plank
Performance: 20 KB Swings, 15 Russian Twists/Side, :30 mountain climbers, :30 plank
Sport: 20 OH KB Swings, 20 abmat situps, :30 burpees, :30 side plank

Thursday, Aug 24, 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): 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

Friday, Aug 25, 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): “Michael Corleone”: 15 min accumulation
Fitness: 12 goblets, 12 glute bridges, 15 swings, 15 double DB rows, 2:00 cardio
Performance: 15 ball slams, 25 kb swings, 800m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 800m run, 3-5 pullups

Saturday, Aug 26, 2023
Conditioning (25 min): Light Gone Bad 
3 rounds of 1 minute stations (1 min rest btw rounds) 
Slam (20-30/10-15) or Wallballs (20/14)
Bike/Row
KB Swings (35-53/20-35)
Jumprope 
Plank or Side Plank