Monday, December 5, 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
Ass’t: Landmine Hinge 5-8 reps (vid here), use two count tempo on way down
Joint: Wreckbag Glute Bridges (25s, 40s, 60!), 12-18 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice

Conditioning (25 min): 20 min AMRAP
Fitness:1 min bike. 20 glute bridges,:20 plank, 15 swings
Performance::45 row/bike, 20 russian twists (10/side),10 pushups, 15 swings
Sport: 200m run, 20 weighted russian twists (10/side), 10 hand-release pushups, 15 OH swings


Tuesday, December 6, 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 OR 20-24 inch box 3-5/side on turf
Lateral Movement: 8-12 lateral steps./side w slingshot around ankles (do on mats if needed)
Steady Cardio: 1-1:30, nasal breathing, core add on 10 broken table/side

Conditioning (25 min): Light Gone Bad 

3 rounds of 1 minute stations (1 min rest btw rounds) 
Slam (20-30/10-15) or Wallballs (20/14)
Bike/Row
KB Swings (35-53/20-35)
Jumprope 
Plank or Side Plank

Wednesday, December 7, 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): Tabatter UP!
1) 6 rounds, all rounds of movement done before moving to next
Fitness: Airdyne or Row, Glute Bridges. Ball Slams
Performance: Airdyne or Row, Single Leg Glute Bridges (alt leg each round), Ball Slams
Sport: Burpees, Situps, Ball Slams
2) 2 min rest and equip return/exchange
3) 3 rounds
1:00 cardio
1:00 plank (as much as you can out of the min), scale up w/10-25 lb plate on back

Thursday, December 8, 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
Carry/Grip: Wreckbag Bear Hug Carry down & Back (25/40/60) then Bar or Ring Row Hang :10-:20

Conditioning (20 min): Prowler Down & Back
Prowler Down & Back (180/140) alt :20 airdyne sprint
10-15 crunches or weighted situps
:30-:45 jumprope to practice footwork or doubles

Cooldown (5 min): 3×15
Broken Table/Side
Cat Camels

Friday, December 9, 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 15-40 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/16 min work
Barbell (95-135/65-95) or DB Row, 8-12 reps
150-200m row or 1:15 bike
60 Single Unders, 20 Double Unders, or Practice rope for :30-:40 (Sub flutter kicks for sore calves from Thurs)
12-15 Box Jumps or Med-Ball Box Stepups (14-20/10-14)

Saturday, December 10, 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