Monday, April 3, 2017
Warmup (10 min): Med ball tosses w/partner or partners
10 of each: overhead, underhand, right side, left side, chest pass
Skill (10 min): Pulling, 3-5 rounds of
1) Five 3 to 5 second count negatives (Level 1: 3-5 second holds at top of ring row)
2) 10 DB Curls
Strength (20 min): Squat
40, 50 x 5, 60 for 3 to 5 sets of 5
*Level 1 5×5
Conditioning (15 min): AMRAP 10
:00s 15 kb swings
:30s twenty seconds single or double unders
Cash Out (5 min): 200 single unders OR 75 doubles
Wednesday, April 5, 2017
Warmup (10 min): Shoulder Shocker
Strength/Baseline (30 min): Overhead (Press, Push Press) options:
1) Work to heavy single on barbell or log press
2) Work to hard set of 8 on double dumbbell press
3) Bench 40, 50, 60 X 5, 70 x 3, 80 x AMRAP
Between Sets: Light Cardio
Conditioning (20 min): 4 rounds of
Run 400m or Row 500m
25 kb swings
*Level 1 3 rounds, Level 2 rounds as rx’d, Rx 53/35
Friday, April 7, 2017
Warmup (10 min): Coach’s Choice
Plyo work (5 min): Accumulate 20 box jumps and 20 med ball tosses
Strength Circuit (20 min): 3 rounds
Deadlift 40, 50, 65% x 5 (one set each round)
Max calories airdyne 30 seconds
7-12 reps pullup work (ring rows, banded pullups, kips)
Conditioning (20 min): “Diablo en Purgatorio”
160 kb swings, 80 goblet squats for time
Level 1: 4 rounds of 20 kb swings, 10 goblet squats done in 10 min total
Level 2: Rx reps, broken up however
Rx: Rx reps, 53/35, broken up however
Rx PLUS: Must include a 50 swing set and a 25 squat set
