Monday, Sept 25, 2023
Warmup (10 min): Conga Line,1 dynamic movement down turf then 10 ring rows or pushups

Strength (25 min): Volume Work in 5 Rounds, add 5-10 lbs from last week if reps were crisp
Lift: Squat 50-60% for sets of 5-9 reps (25-45 reps in 20 min)
*5×5 warmup set and then spaced out 4×5
Joint: Sled Drag One Length (180/90)
Power: KB Swings. 15-20 reps
Calisthenics: 10 Flutter Kicks/Side and/or 20 Seal Jacks

Conditioning (25 min): 4 rounds
Stepups or Box Jumps :40/:20
KB Swings :40/:20 *Scale Up Burpees Over KB (Forward Jump over KB)
Slams or Wallballs :40/:20
Jumprope (Single/Double Practice) 40/:20 *foot/ankle sub over the fence (can use KB for fence)

Tuesday, Sept 26, 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, add 5-10 lbs from last week if reps were crisp
Lift: Squat or Hip Thrust 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 (25 min): James Prowler Down & Back–14 min rounds of
Fitness: Prowler, DB Cleans x 15/side, 30-60 jumping jacks, 7-12 Ring Rows
Performance: DB Cleans or Snatch x 15/side, 100 singles, 7-12 Ring Rows, Prowler
Sport: 35 Doubles, 5-8 pullups, Prowler, DB Snatch 15/side
*Suggested Weights DB Snatches or Cleans (20-35/10-25) Prowler 90/50

Wednesday, Sept 27, 2023
Warmup (10 min): 3 rounds :15-:30 Wall Sit, 7-12 ring rows, 10-15 glute bridges

Strength (25 min):  Volume Work in 5 Rounds, add 2-5 lbs from last week if reps were crisp
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
Opposing Assistance: DB Press or Floor Press, 8-12 reps
Joint: 20 Band Pullaparts, underhand grip
Rotation/Abs: Russian Twists, unweighted or light weight kb 10/side

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

Thursday, Sept 28, 2023
Warmup (10 min): Lock Big 3

Strength (25 min):  Volume Work in 5 Rounds, add 2-5 lbs from last week if reps were crisp
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): 15 min AMRAP
Fitness 5 pushups, 10 db rows, 15 squats, :30 bike/row
Performance 5 box jumps/stepups,10 pushups, 15 squats, :20 fast singles
Sport: 5 pullups, 10 pushups, 15 squats, 20 fast singles

Friday, Sept 29, 2023
Warmup (10 min): McGill Big 3…3 rounds of
1) One Arm KB Carry (Turf, Outside). 2) 10 Broken Table/Side.  3) Plank or Side Plank, :30

Strength (25 min):  Volume Work in 5 Rounds, add 5-10 lbs from last week if reps were crisp
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: Split Squat, 5-8/side *Use AbMat to reduce ROM as needed
Joint: Ankle Circles 20/foot, Standing Butt Kick 10/foot
Cardio: 1:00 steady (bike, row, run)

Conditioning (25 min)–3 rounds of 4 min work, 1 min rest
Fitness: 10 Hang DB Cleans or DB Rows, 15 kb swings, 15 glute bridges, 10 air squats
Performance: 10 BB Cleans or Rows 15 kb swings, 10 wallballs, 15 situps
Sport: 10 Cleans, 15 OH KB Swings, 10 box jumps/tall stepups, 15 situps

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

Sat, Sept 30, 2023 Conditioning TBD