Monday, December 19, 2022
Warmup (5 min): Coach-Led PVC Work

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 (30 min): Big Time Alternating Tabata–8 rounds
Fitness: Swings, Broken Tables, Air Squats, Plank
Performance:Swings, Pushups, Air Squats, Plank/Side Plank
Sport: OH Swings, Hand Release Pushups, Air Squats, Abmat Situps
*At end of each two full rounds, :30-:40 jumprope practice, :20-:30 rest

Tuesday, December 20, 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 25-60 lb wreckbag
Joint: 12 three-count fire hydrants/side
Cardio: :30 steady, :30 hard
Tissue: Roll Out Upper Back, :30-:45 if needed

Conditioner (30 min): “Prowling Cindy Jackiel”
4 rounds of :30-:40 work, :20-:30 transition
Station 1: Prowler (180/120) *Sub Battle Ropes
Station 2: Air Squats OR Goblets
Station 3: Rowing Machine *Sub Airdyne
Station 4: KB Swings OR Ball Slams
Station 5: Plank *Scale up side plank

Wednesday, December 21, 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

Conditioning 25 min
With partner or two, 15 min rounds of
Med.Slamball lunges (overhead or front rack) while partner does 12-15 situps.  Switch
:30 jumprope or burpees while partner does KB swings.  Switch
Partner Plank :30-:60
Partner Wall Sit :20-:30

Thursday, Dec 22, 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

Conditioning (20 min): Max Effort Prowler
Heavy Prowler Push
10-15 crunches or weighted situps
:30-:45 jumprope to practice footwork or doubles

Friday, Dec 23, 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

Conditioning (25 min): 16 min work “SPICY Sausage”
1 min bike or row (:20 hard, :30 easy, :10 HARD)
4-7 Heavy Goblet Squats (try weight up)
4-7 Heavy Swings
12-20 Glute Bridges *scale up w/10-25 weight plate across hips
12-18 Ball Slams
:20-:40 Plank

Saturday, Dec 24, 2022 9 AM Conditioning
Conditioning (30 min): 12 Days of Woodshed