Tuesday, December 27, 2022
Warmup (5 min): 1-2 x 10 Swings, Glutes, Slams
Strength (30 min): 5 rounds
Lift: Squat/Hip Thrust 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 (vid here)
https://www.youtube.com/watch?v=FhykwOuBjq4
Joint: Banded Pullthroughs, 15-25 reps
Cardio: 1:00 steady (bike, row, run) OR jumprope practice
Conditioning (25 min): 3 rounds of :30 work, :15 jumprope, :15 transition
Fitness: DB Rows, KB Swings, Plank, KB Deadlift
Performance: Ring Rows, KB Swings, Pushups, Goblet Clean
Sport: Pullups, OH KB Swings, Burpee over KB, Goblet Squat Clean
Wednesday, December 28, 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/Bench/Press 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
NEWLY SINGLE ANNIE/ANNIE
Conditioning (20 min): “Newly Single Annie/Annie”
Fitness: 5-7 rounds 30-50 single unders or :45-:60 bike/row, :20-:40 plank
Performance: (NSA: Single Unders/Situps) 150/50, 120/40, 90/30, 60/20, 50/10
Sport: (Annie: Double Unders/Situps) 50/50, 40/40, 30/30, 20/20, 10/10
Cooldown (5 min):
3×15 cat camel w/5 air squats btw each set: glides low back and works hips after a lot of situps, respectively
Thursday, December 29, 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, :20 flutter kicks
Conditioning (20 min): “Dos Diablos”
3 rounds of 2:00 AMRAP, :30 gym plank, :30 gym rest
Fitness: 10 KB Swings, 10 Air Squats,10 flutter kicks/side
Performance: 12 KB Swings, 8 Goblet Squats, 60 single unders:
Sport: 5 Power Cleans (75-95/53-65), 4 Front Squats, 20 double unders
Friday December 30, 2022
Warmup (10 min): EMOM 6
:15 plank, :10 crunches, :20 jumprope
Strength (25 min): 5 rounds
Lift: Bench/Push/Press/Deadlift 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): “Bed and Breakfast” 16 min EMOM
4 pushups *shoulder sub 7-10 sec plank
5 air squats or 5 situps
6 kb swings
7-15 single/double unders or seal jacks
Side plank (on both feet or one knee) with remaining time each minute as able
*Fitness do minutes 5 and 10 as light cardio or plank
*Performance and Sport do minute 5 and 10 as max burpees
Saturday, December 31, 2022
Warmup (10 min): DB Practice
2×10 DB Goblet, One Arm DB Row/Side (one knee on bench), One Arm DB Clean/Side
Demo and practice DB Goblet (held vertically) and DB Clean…these should be light weights just to get some db work in and the blood flowing. Stagger a bigger class w/the bench rows if need be.
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 25-60 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 9 AM
Warmup (5 min): Dynamic
Conditioning (25 min): 20 min AMRAP
Fitness 5 pushups, 10 db rows, 15 squats, :30 bike/row
Performance 5 box jumps/stepups,10 pushups, 15 squats, :20 fast singles
Sport: 5 pullups, 10 pushups, 15 squats, 20 fast singles