Monday, July 3, 2023
Warmup (10 min): 2×15 KB Swings, Bar Squats, Wall Squats
Strength (25 min): Speed, Hollow Work, Steady Cardio, 5-6 rounds
Fitness: Squat/Hip T 5×5, Swings 7-12, Plank :30, 1:00 Cardio
Performance: Squat/Hip T 40-60% x 3-5 then 10 ball slams, Hollow Hold :30, 1:00 row/ski erg
Sport: Squat 40-60%/Hip T x 3-5 then 15 Russian Swings, Hollow Rock :30, 1:00 bike sprint
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
12-15 Box Jumps or Med-Ball Box Stepups (14-20/10-14)
Wednesday, July 5, 2023
Warmup (10 min): Shoulder Shocker 3×10 (PVC Cuban, Front Raise, Light Plate Lateral Raises)
Strength (25 min): Hypertrophy, Hold For Shoulder/Back, Long Cardio 5-6 rounds
Fitness: Bench/Press 5×5, Oppositional 8-12, Legs Only Broken Table :20/side, 200m carry
Performance: Bench/Press 40-60% x 7-12, Oppositional 8-12, Broken Table :30/side, 200m jog
Sport: Bench/Press 40-60% x 7-12, Oppositional 8-12, Bar Hang :30, 200-400m run
Conditioning (25 min): “Michael Corleone”: 15 min accumulation
Fitness: 12 goblets, 12 glute bridges, 15 swings, 15 double DB rows, 2:00 cardio
Performance: 15 ball slams, 25 kb swings, 800m run, 12 ring rows
Sport: 15 wallballs, 15 box jumps, 800m run, 3-5 pullups
Thursday, July 6, 2023
Warmup (10 min): Deltoid Destroyer 3×10 Bus Drivers, Plate Raises, Face Pulls
Strength (25 min): Hypertrophy, Hold For Shoulder/Back, Static Abs, 5-6 rounds
Fitness: Bench/Press 5×5, Oppositional 8-12, Legs Only Broken Table :20/side, 1:00 Plank
Performance: Bench/Press 40-60% x 7-12, Opposition 8-12, Broken Table :30/side, 1:00 Plank
Sport:Bench/Press 40-60% x 7-12, Oppositional 8-12, Bar Hang :30, 1:00 Side Plank
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, July 7, 2023
Warmup (10 min): Relay Race or Dynamic–have fun with it!
Strength (25 min): Skill (Reset), Lunge, Slow Hinge, Cardio, 5-7 rounds
Fitness: Deadlift 5×5, Wreckbag Lunge 5-8/side, 20 pullthroughs, 1-1:30 cardio
Performance: Deadlift 50-65% x 5, Plate Lunge (5-15) 5-8/side, 20 pullthroughs, 1-1:30 cardio
Sport: Deadlift 50-65% x 5, Overhead (15-25) Lunge 5-8/side, 20 pullthroughs, 1-1:30 cardio
Conditioning (25 min): “Helen of Troy” 3 rounds, 15 min cap
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees
Saturday, July 8, 2023
Conditioner (30 min): “Prowling Cindy Jackie Paul”
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
