Monday, December 12, 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
Conditioning (25 min): 30-20-10-30 w.15 min cap
Fitness: Swings, Glute Bridges, Ball Slams
Performance: Swings, Air Squats, Ball Slams OR Stepups
Sport: OH Swings, Goblet Squats, Box Jumps
You can sub in 30 situps or crunches once for one of the 30 rep exercises, e,g, Fitness does 30 situps instead of 30 swings the first round
Tuesday December 13, 2022
Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges
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): “Arnie Barnacle”
5 rounds of
:20 hang clean OR heavier KB Swing, :10 rest
:20 plank or situps, :10 rest
:40 jumprope or light cardio, :20 rest
Wednesday, December 14, 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 OR Ball Slams for Sport Front Squatters
Hang and Cardio: 20-30 Bar Hang or Ring Row Hang (at bottom of rep), 45 sec easy machine
Conditioning (25 min): 8 rounds Alternating Tabata
Fitness: Ball Slams, Single Leg Glute Bridges, Air Squats, Plank
Performance: Ball Slams, Swings, Goblets, Plank
Sport: Wallballs, OH KB Swings, Empty Bar/Light Front Squats (45-65/33-53), Side Plank
Thursday, December 15, 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)
Conditioning (25 min): 18 minute Rounds of
2 minute row/bike/skierg, 20 KB Swings, 15 pullups or ring rows
Prowler Push (140/90), 15 Broken Table/Side, 10 wallballs or ball slams
Friday, December 16, 2022
Warmup (5 min): Group Plank or Air Squats 1:00, 15 Broken Table/Side
Strength (20 min): 4 rounds
Lift: Deadlift 50, 65, 70 % x 5, 75% x 5-15
5×5 do warmup set then 3×5
Assistance:Two movements from Simple Seven x 10 reps eachJoint: Banded Pullthroughs, 12-20 reps
Coach Up/Drill: Chalk then preview the Simple Seven assistance…”going to be giving you guys some extra coaching
Coach Up During Work: Work w/lifters individually on pulling slack out of bar
Conditioning (30 min): 12 Days of Woodshed
Subs:
Burpees–Humane Burpees
Pushups–Ring Rows
Goblets–Air Squats or Glute Bridges
Situps–Crunches or Glute Bridges
Swings–KB Goodmornings
Air Squats–Glute Bridges
Jumprope–Jumping Jacks
Stepups–Box Jumps
Tuck Jumps–Lunges/Side
BB Clean & Press–DB Clean or DB Clean & Press
Calories Rower–Hard Bike 1:00-1:30
Saturday, December 17, 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
