Monday, February 27, 2017
Warmup & Plyometric (10 min): Rounds of
Squat Therapy, each movement x 3 reps
5-8 box jumps or step ups
Skill work (15 min): 5 rounds of
2-5 banded or strict pullups (Level 1: Ring Rows)
5-8 double KB rows
Strength (25 min): Squat
50, 60 % x 5, 70% x 3 x 4-6 sets
*Level 1: 5×5
Between Sets: Couch Stretch 30 seconds/side
Conditioning (15 min): 2 rounds of James Paul
15 burpees (Level 1: 10 humane burpees)
30 DB Snatch (Level 1: 20 total, Level 2: 30 total, Rx: Use 35/20)
100 single unders

Wednesday, March 1, 2017
Warmup (10 min): Trainer’s Choice Squat Focus
Skill work (10 min): Supine Ring Rows
Accumulate 25-50 reps
Strength (20 min): Take 20 minutes to work to heavy press or bench single
Conditioning (15 min): 13-1 ladder
KB Swings
Goblet Squats
*Level 1: 10 sets of 5 swings, 5 goblets
*Level 2: same reps, weight of choice
*Rx: Use 53/35
Cashout (5 min): Race to 75 situps
(Level 1: Plank 1-2 min)

Friday, March 3, 2017
Warmup (10 min): Dynamic
Skill Work (10 min): Pullup negatives
Strength/Hypertrophy (30 min): 5 rounds of
5-8 RDLs
10 double db curls
10 pushups
:30 airdyne or row sprint
:30 broken tables
10-15 ring rows
Cashout (10 min): Run 800m or Row 1k