Monday, November 7, 2022
Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings
Strength (25 min): 5 rounds
Deload/Lift: Squat 50-65% x 5 x 5
*5×5 warmup set and then spaced out 4×5
Assistance: Landmine Squat & Hinge 6-10 of each (vid here)
https://www.youtube.com/watch?v=FhykwOuBjq4
Joint: Banded Pullthroughs, 15-25 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees

Tuesday, November 8, 2022
Warmup (10 min): 3×15 KB Swings, Bar Squats, Wall Squats
Strength (25 min): 5 rounds
Deload/Lift: Squat or Hip Thrust 50-65% x 5 x 5
*5×5 warmup set and then spaced out 4×5
Leg: Single Leg Stepup 12-16 inch box, 6-10/side
Lateral Movement: 8-12 lateral steps./side w slingshot around ankles (do on turf)
Steady Cardio: 1-1:30, nasal breathing, core add on 10 broken table/side
Conditioning (25 min): “Bed and Breakfast” 16 min EMOM
4 pushups *shoulder sub 7-10 sec plank
5 air squats or 5 situps
6 kb swings
7-15 single/double unders or seal jacks
Side plank (on both feet or one knee) with remaining time each minute as able
*Fitness do minutes 5 and 10 as light cardio or plank
*Performance and Sport do minute 5 and 10 as max burpees

Wednesday, November 9, 2022
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
Strength (25 min):  5 rounds
Deload/Lift: Bench or Press 50-65% x 5 x 5
5×5 do warmup set then 4×5
Oppositional Band Work: DB overhead or floor press, light weight sets of 8-12
Shoulder/Rotator Cuff: Face Pulls x 20-25
Interval Cardio: 20 sec hard, 30 sec easy machine, :40 air squats (fast!!!)
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 (30-40%), 12 abmat situps, 8 Pullups, 200m run

Thursday, November 10, 2022
Warmup (10 min): Deltoid Destroyer 3×10 Bus Drivers, Plate Raises, Face Pulls
Strength (25 min): 5 rounds
Deload/Lift Bench or Press 50-65% x 5 x 5
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 20 underhand band pullaparts, 10 PVC Passthroughs
Grip: One Arm Farmer’s Bar on Turf (105/75/65/45), Bar or Ring Row Hang :10-:20
Conditioning (25 min): 16 min Work Accumulation w/Partner or Two
:30 partner 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)

Friday, November 11, 2022
Warmup (10 min): DB Practice
2×10 DB Goblet, One Arm DB Row/Side (one knee on bench), One Arm DB Clean/Side
Strength (25 min): 5 rounds
Deload/Lift: Deadlift 50-65% x 5 x 5
5×5 do 1 warmup set then 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 15-35 lbs
Bracing/Abs: Wall Sit :20-:40, practice brace during sit
Cardio: 1-1:30 EASY pace (nasal breathing, abs relaxed after brace)
Conditioning (25 min): Grace Prep–3 rounds of 3 min work, 1 min rest
Fitness: 10 DB Floor Press or Push Press, 15 kb swings, 15 glute bridges, 10 air squats
Performance: 10 DB or BB Push Press, 15 kb swings, 10 wallballs, 15 situps
Sport: 10 Barbell Push Press, 15 OH KB Swings, 10 box jumps/tall stepups, 15 situps

Saturday, Nov 12, 2022
Conditioner: 24 min AMRAP
400m run or 500m row
20 KB Swings OR 40 Glute Bridges w/25-40 lb sandbag
20 Ring Rows OR 10 Pullups
20 Air Squats