Monday, September 22, 2014
Warmup (10 min): 21-15-9
Air Squat, KB Swing, Situp–warmup pace
Strength (35 min): Squat
50×5, 60×4, 70×3, 80×2, 88×1, 90×1, 93×1 OR 5×5 @working weight plus
Back-0ff sets: 80% for 2 sets of 3 pause squats OR 1-2 sets of 10@60% working weight
Between Sets: 400m jog, 500m row, 3 min bike–get one or two in
Light Jumprope, Mountain Climbers
Conditioning (15 min incl setup and cleanup): Complexes
Deadlift, Row, Hang Clean, Press, Good morning
8 reps of each movement, light weight, keep working for 2 min
*Look to do 2 or 3 two-minute rounds (no more than 3 rounds total) with rest between

Tuesday, September 23, 2014
Warmup then 13-1 ladder of…
KB Swings
Pushups
Situps
**Beginners/First 3 months do ladder down from 8 or 9 instead of 13

Wednesday, September 24, 2014
Warmup (10 min): 3 rounds of
12-18 ring rows
200m carry (one kb or db)
:30 jumprope
Strength (35 min): Bench
50×5, 60×4, 70×3, 80×2, 88×1, 90×1, 93×1 OR 5×5 @working weight plus
Back-off 1 set of AMRAP @80% OR 1-2 sets of 10@60% working weight
Between Sets: Band Work and Curls
Pullaparts, Face Pulls, No Moneys, sets of 20
DB Curls, sets of 10
Conditioning (15 min incl setup and cleanup): Work with Partner or two
Power Clean, Press, Power Clean, Press, Back Squat
Walk bar back into rack then do 3 push presses
Rack bar, do 20 kb swings
Rest as partner works

Thursday, September 25, 2014
Warmup then hit your aerobic work.  Row, bike, jog, accumulate 25 minutes of work
Intersperse with KB swings, situps, bear crawls

Friday, September 26, 2014
Warmup (10 min): Piriformis Stretch, Bracing, Moving Plank
Strength (40 min): Deadlift
50×5, 60×4, 70×3, 80×2, 88×1, 90×1, 93×1 OR 5×5 @working weight plus
Back-off 1 set of 3 @90% OR 1-2 sets of 10@60% working weight
Between Sets: Roll Out
Conditioning: 800m jog (Whitcomb & Back), 1000m row or 5 min bike
Moderate Pace: Move well, nasal breathe, work it out