Monday, November 14, 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, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Joint: Banded Walks w/Slingshot down turf (shuffle, forward, back, big steps)
Assist: Single Arm DB Row (knee on bench), 8-12/side
Cardio: 1:00-1:30, pref outdoor run or 200m light weight med/slamball walk

Pre-Conditioner (5 min): Calf Mobilization
3×10 ankle circles, tippy-toe both feet

JAMES PAUL KNOCKOFF AMRAP
Conditioning (20 min): 12 min work accumulation
Fitness: 1:00 cardio, 15 air squats, 15 glute bridges, 15 kb swings
Performance: 100 single unders, 20 air squats, 15 ball slams
Sport: 40 double unders, 25 air squats, 15 burpees

Tuesday November 15, 2022
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
Coach up/Drill: empty bar hang position jump and catch 5x

Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 60, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Joint: Light KB Swings, set of 15 to work hip hinge and snap
Assist: Double DB Row, 8-12 reps
Cardio: 1:00-1:30, steady pace (jumprope practice to music)

Conditioning (25 min): “AMRunning or Rowing HelenP” 14 min work
Fitness: 21 swings, 12 db rows, 1:30-:2:00 bike
Performance: 21 Swings, 12 ring rows, 500m row or skieg
Sport: 21 Swings, 12 pullups, 400m run

Wednesday, November 16 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, 70% x 5, 75% x 5-15
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Legs: DB Goblet Squat, 8-12 reps
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine

TABATA 100
Conditioning (25 min): Tabata 100
1) Three Rounds Alternating Tabata
Fitness: Crunches, Ball Slams, Plank, Jumping Jacks/Flutter Kicks
Performance: Situps, KB Swings, Plank, Single Unders
Sport: Butterfly Situps, OH KB Swings, Side Plank, Single or Double Unders
2) Complete 100 reps total of:
Air squats, glute bridges, kb swings, pushups (choose how many of each)
3) Three Rounds Alternating Tabata
Fitness: Crunches, Ball Slams, Plank, Jumping Jacks/Flutter Kicks
Performance: Situps, KB Swings, Plank, Single Unders
Sport: Butterfly Situps, OH KB Swings, Side Plank, Single or Double Unders

Thursday, November 17, 2022
Warmup (5 min): Quick Dynamic on Turf
Choices: 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, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Legs: DB Romanian Deadlift, 5-8 reps
Biceps for Bench: Empty Bar Curls x 8-12 (no more than 60 reps total)

PARTNER: 20 min w/Farmer’s Bars
Conditioning (30 min): 20 min Partner Work
One Arm Farmer’s Bar (105/85/65/45) one length while partner air squats. Switch
25 kb swings while partner rows, bikes, or jumps rope.  Switch
Partner Plank :30-:60
12 Wallballs or Ball Slams while partner does ring rows or pullups.  Switch

Friday, November 18, 2022
Warmup (5 min): Group Plank or Air Squats 1:00, 15 Broken Table/Side

Strength (25 min): 5 rounds
Lift: Deadlift 40, 50, 65, 70 % x 5, 75% x 5-15
5×5 do warmup set then 4×5
Assistance:Two movements from Simple Seven x 10 reps eachJoint: Banded Pullthroughs, 12-20 reps
Abs: 1:00 steady (bike, row, run) OR jumprope practice

Conditioning (30 min): “Grace”–10 min cap
Fitness: 5-7 rounds of 7 barbell rows, 7 pushups, 7-12 ring rows
Performance/Sport: 30 power clean and push press/jerk for time
*Sub hang clean or bb rows for back issues, overhead shoulder sub pushups

Saturday, November 19, 2022
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
Coach Up/Drill: Chalk talk options