Tuesday, Sept 5, 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 held across chest)
Cardio 1:00–outdoor run,bike/row
Conditioning (25 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, Sept 6, 2023
Warmup (5 min): Bring Sally Up
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
Condifioning (30 min):
Abs & Arms (10 min): 3×15
Band Pushdowns
Shoulder Taps/Side
Sleds & Squats (20 min): 4-5 rounds
Prowler Push :30-:40 (140-190/90-140)
Barbell Squat 30-40% max for 5-8 reps
Thursday, Sept 7, 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
1 min bike or row (:20 hard, :30 easy, :10 HARD)
4-7 Heavy Goblet Squats (try weight up, or try heavier DB)
4-7 Heavy Swings
12-20 Glute Bridges *scale up w/10-25 weight plate across hips
12-18 Ball Slams
:20-:40 Plank
Friday Sept 8, 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–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): 15 min AMRAP
Fitness: 20 squats, 20 glute bridges, 10 crunches, 1:30 light cardio
Performance: 12 DB goblet squats, 12 situps, 12 pushups, 1:00 cardio
Sport: 12 Back Squats (50%), 12 abmat situps, 8 Pullups, 200m run
Saturday Sept 9, 2023 Conditioning TBD
