Monday, November 28, 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: Landmine Squat & Hinge 6-10 of each
Joint: Banded Pullthroughs, 15-25 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice

Conditioning (25 min): “Abdominal Wall of Troy” 14 min AMRAP
Fitness: :30-:60 planks, 21 KB Swings, 10 pushups, 10 ring rows
Performance: 21 Situps, 21 KB Swings, 20 burpees
Sport: 21 Situps (Knees Butterflied Touch Toes) 21 Overhead Swings, 20 burpees

Tuesday, November 29, 2022
Warmup (5 min): Coach-Led PVC Work OR Quick Dice Work/Song Warmup
3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats

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
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 (20 min): “We’re Calling This a Famous EMOM”
12 min EMOM…finish out each min w.jumprope or plank
Fitness: :10 plank, 5 crunches, 6 air squats, 7 swings
Performance: 4 pushups, 5 crunches, 6 goblets, 7 kb swings
Sport: 4 burpees, 5 situps, 6 goblets, 7 OH kb swings
*Squat sub for tired legs: Glute Bridges—totally fine to do these!

Cooldown (5 min): 3×10
Easy Glute Bridges OR broken table/side
Fire Hydrants/side

Wednesday, November 30, 2022
Warmup (10 min): Deltoid Destroyer 3×10 Bus Drivers, Plate Raises, Face Pulls

Strength (25 min): 5 rounds
Lift: Bench/Push/Press 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
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): 20 min AMRAP
Fitness: 20 KB Swings, 20 glute bridges, 1:30 bike, 20 band pullthroughs
Performance: 20 Ball Slams, 20 stepups, 1:30 row, 20 swings
Sport: 20 Wallballs, 20 box jumps, 400m run, 20 swings

Thursday, December 1, 2022
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 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): 15 min Work Accumulation
Fitness: 15 Glute Bridges, 10 Ball Slams, 10 DB Rows (easy weight), 20 air squats
Performance: 12 Single Leg Glutes/side, 5 Wall Slams/Side, 10 Ring Rows, 25 air squats
Sport: 10 Reverse Lunges/Side, 5 Wall Slams/Side. 20 goblets, 5-8 pullups

Friday, December 2, 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
Lift: Deadlift 40, 50, 65, 75 % x 5, 85 x 1+ (cap at 10)
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): 4 rounds
Box Jumps/Stepups :40, :20 rest *Sport sub burpees
Hard Row or Bike :40, :20 rest
Easy mix of KB Swings and Goblets, 40, :20 rest *Sport sub OH Swings
Plank (Scale up Plank w/shoulder taps), 40, :20 rest

Saturday, December 3, 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