Monday Aug 28, 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): Waiter’s Walks
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): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees
Tuesday, Aug 29, 2023
Warmup (5 min): Coach’s Choice
Skill (5 min): Waiter’s Walks
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 (25 min): 4 rounds of :30 work, :15 plank, :15 transition
Fitness: DB Rows, KB Swings, Stepups,
Performance: Ring Rows, KB Swings, Stepups/Box Jumps
Sport: Pullups, OH KB Swings, Box Jumps
Wednesday, Aug 30, 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): “DB Arnie Barnacle”
5 rounds of
:20 DB hang clean OR heavier KB Swing, :10 rest
:20 plank or situps, :10 rest
:40 jumprope or light cardio, :20 rest
Thursday, Aug 31, 2023
Warmup (5 min): Quick Dynamic on Turf
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): “Bed and Breakfast” 16 min EMOM
4 pushups *shoulder sub 7-10 sec plank
5 air squats or 5 situps
6 kb swings
7-15 single/double unders or seal jacks
Side plank (on both feet or one knee) with remaining time each minute as able
*Fitness do minutes 5 and 10 as light cardio or plank
*Performance and Sport do minute 5 and 10 as max burpees
Friday, Sept 1, 2023
Warmup (5 min): Roxanne, Sally OR Simple Seven x 1 coach’s choice
Skill (10 min): Banded Deadlifts
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):
1) With partner, alternate DB Thrusters (35/20) & Pushups, from 7-1
(Fitness: Goblet Squats and Pushups)
2) With a partner, complete
a) Prowler Push down & back while Partner does KB Swings, switch
b) 25 Wallballs while partner holds plank, switch
c) Row or Jumprope :40 while partner does air squats, switch
Saturday, Sept 2, 2023: Conditioning (25 min): 25 min work
1:30 cardio (bike/row/run 400)
20 swings and/or 30 glute bridges
10 box jumps and/or 15 ball slams
