Monday June 26, 2023
Warmup (10 min): Coach’s Choice for a Monday!
Strength (25 min): 5-7 rounds
Lift: Squat 50-65% x 5-8
5×5 do 1 warmup set then 4-6 x 5
Joint: 20 Light KB Swings OR 12 Fire Hydrants/Side
Abs: 10-15 Weighted Crunches (use 10-20 lb slamball across chest) OR Side Plank :30/side
Cardio 1:00–outdoor run,bike/row, odd object carries on turf, jumprope
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, June 27, 2023
Warmup (10 min): 3 rounds 10 ball slams or swings, 15 broken table/side
Strength (25 min): 5-7 rounds
Lift: Squat or Hip Thrust 50-65% x 8
5×5 do 1 warmup set then 4-6×5
Joint: 20 Light KB Swings OR 12 Fire Hydrants/Side
Abs: 10-15 Weighted Crunches (use 10-20 lb slamball across chest) OR Side Plank :30/side
Cardio 1:00–outdoor run,bike/row, odd object carries on turf, jumprope
Conditioning (25 min): 20 min Partner Work
One Arm Farmer’s Bar (105/85/65/45) one length while partner air squats. Switch
25 kb swings while partner rows, bikes, or jumps rope. Switch
Partner Plank :30-:60
12 Wallballs or Ball Slams while partner does ring rows or pullups. Switch
Wednesday, June 28, 2023
Warmup (5 min): Bring Sally Up
Coach Up/Drill: play Flower by Moby; have folks squat down when he sings Bring Sally Down and come up when he sings Bring Sally Up
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench/Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Abs: Wall Sit :20-:30 *Scale do 5 Bus Drivers/side w/10 lb plate
Assist: Split Squat, 8-12/side *Use AbMat to reduce ROM as needed
FUN 1:00–outdoor run, light Prowler (90), ski erg/battle ropes, wallballs/slams, med ball tosses
Conditioning (30 min): 20 min AMRAP
Fitness: 20 KB Swings, 20 glute bridges, 1:30 bike, 20 band pullthroughs
Performance: 20 Ball Slams, 20 stepups, 1:30 row, 20 swings
Sport: 20 Wallballs, 20 box jumps, 400m run, 20 swings
Thursday, June 29, 2023
Warmup (10 min): 3 rounds 10 pushups or :20 plank, 10 ring rows or overhead swings, :30 cardio
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench or Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 1×15 Lock Big 3 w/light plates
Grip: Offset KB Carries Down & Back Turf, Fast Strides
Conditioning (25 min): 15 min work
Fitness: 20 KB Swings,10 Russian Twists/Side, :30 glute bridges, :30 plank
Performance: 20 KB Swings, 15 Russian Twists/Side, :30 mountain climbers, :30 plank
Sport: 20 OH KB Swings, 20 abmat situps, :30 burpees, :30 side plank
Friday June 30, 2023
Warmup (5 min): Dynamic on Turf
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 (30 min): 6 rounds–Deadlift max reps, Holds, Easy Cardio
Deadlift progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x max reps
Fitness: Deadlift, 10 Slams, Arms Only Broken Table 10/side, 1-1:15 easy cardio
Performance: Deadlift, 15 Swings, Broken Table 10/side, 1-1:30 easy cardio
Sport: Deadlift, 12-15 OH Swings, Broken Table Hold :20/side, 1-1:30 easy cardio
Conditioning (25 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
Saturday July 1, 2023
CHRISTMAS IN JULY
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
