Monday, Oct 24, 2022
Warmup (10 min): 2 rounds :40 work. 20 transition
Terminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out)
Strength (25 min): 5 rounds
Lift: Squat 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Joint: Banded Walks w/Slingshot down turf (shuffle, forward, back, big steps)
Assist: Wreckbag or Slamball Single Leg Glute Bridges, 7-12/side
Cardio: 1:00-1:30, pref outdoor run or 200m light weight med/slamball walk
NEWLY SINGLE ANNIE/ANNIE
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
Tuesday, Oct 25, 2022
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Joint: Light KB Swings, set of 15 to work hip hinge and snap
Assist: Prowler Push (140-230), one length
Cardio: 1:00-1:30, steady pace (jumprope practice to music)
Conditioning (25 min)–3 rounds of 3 min work, 1 min rest
Fitness: 10 Hang DB Cleans/DB Rows, 15 kb swings, 15 glute bridge, 10 air squats, :20 cardio
Performance: 10 Hang BB Power Cleans or Rows 15 kb swings, 10 slamball, :20 cardio
Sport: 10 Power or Squat Cleans, 15 OH KB Swings, 10 box jumps/tall stepups,:20 cardio
Wednesday, October 26, 2022
Warmup (10 min): IYT 3×10 w/light weight (2.5 or 5 lbs)
Strength (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Shoulder/Rotator Cuff: Face Pulls x 10-15
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
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
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Thursday, October 27, 2022
Warmup (10 min): Full 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 (25 min): 5 rounds
Lift: Bench or Press 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 20 light underhand band pullaparts
Biceps for Bench: Empty Bar Curls x 8-12 (no more than 60 reps total)
LONG ISLAND SUPER BOWL 3
Conditioning (25 min):
1) 7 min on the min
:00s, 4-7 ball slams, 5 goblet squats
:30s, 2 deadlifts @40-50%, 10 situps or crunches
2 min rest/equipment change
2) Long Island/Super Bowl 3
7 min on the min
:00s, 5 goblet squats, 1 pushup, 6 kb swings
:30s, 16 single unders (throw in some dubs if you have them), 7 glute bridges
Friday, October 28, 2022
Warmup (10 min): Simple Seven x 1, Group Plank or Air Squats 1:00, 15 Broken Table/Side
Strength (25 min): 5 rounds
Lift: Deadlift 40, 50, 65, 75 % x 5, 80% x 3-12
5×5 do warmup set then 4×5
Assistance: Landmine Squat & Hinge 5-10 of each (vid here)Joint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice
PUSHUP/PLANK FOCUS
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
*During 1 of the 4 rounds, do max pushups or pushup position plank instead of rowing exercise
Saturday Conditioning
Warmup (5 min): 3×15 swings, goblets, ring rows
Conditioning (25 min): 16 min AMRAP
30 Wallballs (20/14) or Ball Slams
30 Box Jumps (24/20) or Stepups
400m run/500m row
