Monday, Sept 18, 2023
Warmup (10 min): Squat Therapy 3 movements, 3×10
(Bar, Wall, Light Goblet or Air, 10 reps each for 3 rounds)

Strength (25 min): Volume Work in 5 Rounds
Lift: Squat 50-60% starting point for sets of 5-9 reps (25-45 reps in 20 min)
*5×5 warmup set and then spaced out 4×5
Assistance: Heavy Swings, 7-10 reps (One KB up, Russian Swing)
Joint: Banded Goodmornings, 12-20 reps
Cardio: 1:00 steady (bike, row, run)

Conditioning (20 min): “Newly Single Annie/Annie”
Fitness: 5-7 rounds 30-50 single unders or :45-:60 bike/row, :20-:40 plank
Performance: (NSA: Single Unders/Situps) 150/50, 120/40, 90/30, 60/20, 50/10
Sport: (Annie: Double Unders/Situps) 50/50, 40/40, 30/30, 20/20, 10/10

Mobility (5 min): Samson Stretch
3×30/side–work hip flexors

Tuesday, Sept 19, 2023
Warmup (10 min): 3 rounds 10 ball slams or swings, 15 broken table/side

Strength (25 min): 5-7 rounds
Lift: Squat or Hip Thrust 50-60% starting point for sets of 5-9 reps (25-45 reps in 20 min)
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): 16 min Work Accumulation w/Partner or Two
:30 plank while partner does air squats, switch
20 Box Jumps or Stepups/Side each
15 Wallballs/Ball Slams while partner does KB Swings, switch
1:00-1:30 Partner Cardio (Jog 200, Bike or Row)

Wednesday, Sept 20, 2023
Warmup (10 min): Lock Big 3

Strength (25 min):  Volume Work in 5 Rounds
Lift: Press/Push/Bench Press 50-60% for sets of 5-9 reps (25-45 reps in 20 min)
*5×5 warmup set then 4×5 at current work weight
Assist: Oppositional DB Lift (Floor Press or Strict Press). 7-12 reps
Joint: Face Pulls, 7-12 reps (yellow or orange)
Ab: 8-12 crunches *Scale up 5-10 lb plate held across chest

Conditioning (25 min): “Kenny’s Authorit-ay” 12 min AMRAP
Fitness: 20 Swings, 20 Goblets, :45 stepups or box jumps, :45 hard cardio bike/row
Performance: 35 KB Swings, 100 singles, 12 Back Squats (95-135/65-95), 12 glute bridges
Sport: 35 OH KB Swings (53/35), 35 doubles, 12 Front Squats (95-135/65-95), 12 situps

Thursday, Sept 21, 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
Lift: Bench or Press 50-60% for sets of 5-9 reps (25-45 reps in 20 min)
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): “Cupid’s Revenge”
14:02 AMRAP
Fitness: 2 air squats, 14 swings, 2 goblet squats, 14 glute bridges *situps/crunches every 3rd rd
Performance: 2 goblets, 14 swings, 2 goblets, 14 situps *glute bridges every 3rd rd
Sport: 2 front/back squats @50-60%, 14 overhead swings, 2 front/back sqts, 14 russian swings

Friday, Sept 22, 2023
Warmup (5 min): Bring Sally Up (Flower by Moby) for squats

Strength (25 min):  Volume Work in 5 Rounds
Lift: Deadlift 50-60% for sets of 5-9 reps (25-45 reps in 20 min)
*5×5 warmup set then 4×5 at current work weight
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-40 lbs
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard

Conditioning (25 min total): Skills and Drills
Unit 1 (10 min): Hang Clean Demo/Reminder then
5 sets of 3-5 work to heavy hang clean or BB row triple
1-2 min demo of hang clean…focus on starting rep at knee

Unit 2 (15 min): 8 min Accumulation
Fitness: 8 Barbell Rows @60-70% heavy, 15 swings,1:00 bike/row
Performance: 5 hang cleans @70-80% heavy, 15 swings, 40-60 singles or 8 burpees
Sport: 5 hang squat cleans @70-80% heavy, 15 OH swings, 15-20 doubles or 12 burpees

Optional Cooldown if needed (5 min):
Cat-Cow

Saturday, Sept 23, 2023
9 AM Conditioning TBD