Monday, November 21, 2022
Warmup (10 min): Coach-Led PVC Work
3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats
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
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 Paul”, 3 rounds w/15 min cap
Weights on DBs (25-40/15-25)
Fitness: 10-15 Humane Burpees, 15 DB Cleans/side, 100 single unders or :90 bike
Performance: 15 burpees, 15 Db snatch/side, 100 single unders or :90 row
Sport: 15 burpees, 15 DB snatch/side (35/20), 100 single unders or 35 Double Unders
Tuesday, Nov 23, 2022
Warmup (10 min): 2-3 x 10 Swings, Glutes, Slams, Air Squats
Strength (25 min): 5 rounds
Lift: Squat or Hip Thrust 40, 50, 65, 75 % x 5, 80% x 3-12
*5×5 warmup set and then spaced out 4×5
Assistance: Single Leg Glute Bridge, 7-12/side *Scale Up 25-45 lbs
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard
Tissue: Roll Out Upper Back, :30-:45 if needed
Conditioning (25 min): 15 min work
Fitness: 20 KB Swings,10 Russian Twists/Side, :30 glute bridges, :30 plank
Performance: 20 KB Swings, 15 Russian Twists/Side, :30 mountain climbers, :30 plank
Sport: 20 OH KB Swings, 20 abmat situps, :30 burpees, :30 side plank
Wednesday, Nov 24, 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 or Press 40, 50, 65, 75 % x 5, 80% x 3-12
*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 total.
Conditioning (25 min): “Cupid’s Revenge” 14:02 AMRAP
Fitness: 2 air squats, 14 swings, 2 goblet squats, 14 glute bridges *situps/crunches every 3rd rd
Performance: 2 goblets, 14 swings, 2 goblets, 14 situps *glute bridges every 3rd rd
Sport: 2 front/back squats @50-60%, 14 overhead swings, 2 front/back sqts, 14 russian swings
Friday, Nov 25, 2022
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope
Strength (25 min): 5 rounds
Lift: Bench or Press OR Deadlift 40, 50, 65, 75 % x 5, 80% x 3-12
*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
TABATA: This and 150
Conditioning (25 min): Tabata THIS (And 150)
1) Five Rounds Alternating Tabata
Fitness: Swings, Pushups, Glute Bridges, One Arm DB Row
Performance: Swings, Pushups, Situps, One Arm DB Clean
Sport: OH Swings, Hand Release Pushups, Butterfly Situps, One Arm DB Snatch
2) With 8 minute cap, complete 150 reps total of:
Air squats, glute bridges, kb swings, pushups, pullups, ring rows (choose how many of each)
Saturday, Nov 26, 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
Coach Up/Drill: Chalk then coach landmine squat and hinge. 4 landmines, so AM coach let’s set up four stations w/33 lb bars and 10 or 15 lb plates using both Prowlers.
Coach Up During Work: Work w/lifters individually on pulling slack out of bar
Conditioning (25 min):
1) 7 min on the min
:00s, 10-15 KB swings, 3-5 goblet squats *Scale Up OH Swings
:30s, 2 KB deadlifts, 10 situps *Scale Up hold medball overhead or on chest
2) Rest 1 min
3) 7 min AMRAP
10 reverse lunges (5/leg) *Scale Up hold KB
15 air squats
25 b-stance glute bridges50 single unders *Scale up 20 doubles
9 AM 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
