Monday, October 31, 2022
Warmup (5 min): 1-2 x 10 Swings, Glutes, Slams
Strength (30 min): 5 rounds
Lift: Squat sets at 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance/Power: 12 KB Swings
Joint: Banded Goodmornings, 8-15 reps…bonus add slingshot around knees
Footwork: Over the Fence or Flutter Kicks 10-15/side
Tissue: Roll Out Quads and Hams, :30-:45 if needed
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
Tuesday, November 1, 2022
Warmup (5 min): Coach-Led PVC Work
Strength (30 min): 5 rounds
Lift: Squat or Hip Thrust sets of 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-35 lbs
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard
Tissue: Roll Out Upper Back, :30-:45 if needed
Conditioning (20 min): “Dos Diablos”
3 rounds of 2:00 AMRAP, :30 gym plank, :30 gym rest
Fitness: 10 KB Swings, 10 Air Squats,10 flutter kicks/side
Performance: 12 KB Swings, 8 Goblet Squats, 60 single unders:
Sport: 5 Power Cleans (75-95/53-65), 4 Front Squats, 20 double unders
Wednesday, November 2, 2022
Warmup (10 min): 3 rounds of
One Arm Turf Carry Farmer’s KB (light-moderate)
10 McGill Crunches/Side
10 Broken Table/Side
Strength (25 min): 5 rounds
Lift: Bench/Push/Press 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: 8-12 reps DB Press or DB Floor Press (opposite to main movement)
Joints: Banded Curls, 7-12 reps
Abs: Side Plank or Reg Plank, :20-:30 total, Bar/Ring Hang or Knee Raises, :10-:15
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
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope
Strength (25 min): 5 rounds
Lift: Bench/Push/Press 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Assistance: DB overhead or floor press 8-12 reps
Skill: Bracing Work: 30 (standing brace, deep breath and standing brace, brace with hands on ribcage, chain work)
Joint: Band Pullaparts Orange or Red Band 15-25 reps
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, switchc) Row or Jumprope :40 while partner does air squats, switch
Friday, November 4, 2022
Warmup (5 min): Fast Dynamic
Strength (25 min): 5 rounds
Lift: Deadlift sets at 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
*5×5 warmup set and then spaced out 4×5
Hips: 12 broken table/side, 12 fire hydrants/side
Triceps: 10 Banded Pushdowns
CNS: Light Cardio, 1:00, OR light sandbag/wreckbag carry turf 2x or outdoors
Conditioning (30 min): Skills and Drills
Unit 1 (10 min): Hang Clean Demo then 5 sets of 3-5 work to heavy hang clean or BB row triple
Unit 2 (20 min): 12 min Accumulation
Fitness: 8 Barbell Rows @60-70% heavy, 15 swings,1:00 bike/row
Performance: 5 hang cleans @70-80% heavy, 15 swings, :45 hard bike/row
Sport: 5 hang squat cleans @70-80% heavy, 15 OH swings, 200m run
Saturday, November 5, 2022
Warmup (5 min): Dynamic
Conditioning (25 min): 20 min work
1:30 cardio (bike/row/run 400)
20 swings or 30 glute bridges
10 box jumps or 15 ball slams
10 pullups or 15 db rows
10 goblets or 15 air squats
