Monday, August 12, 2019
Warmup (10 min): Squat Therapy 3×5
Skill & Practice (10 min): Unrack and step back (two steps, even feet out)
Strength (20 min): Squat
Warmup set then 5×5 @50-65% practice unracks each set
*Level 1 Warmup set then 5×5
Conditioning (20 min): 21-15-9
Fitness KB Swings, Ring Rows (Pushups in Round 2), Situps (Glute Bridges in Round 2)
Performance KB Swings, DB Rows (Pushups in Round 2), Situps
Sport DB Power Cleans (45-55/30-40), Pullups (Pushups in Round 2), Situps
Tuesday, August 13, 2019
Warmup (5 min): Lower Body Dynamic
Skill & Practice (10 min): Barbell Hip Thrust Setup & Light Sets of 5
Lower Body Circuit (25 min): Rounds of
BB Hip Thrust, sets of 8
Single-Arm KB Swings, :20/side (light to moderate, get to nice pace)
Row or Bike :30 hard, 1:30 easy
Trap Bar Farmer’s Carry Down & Back Turf/Mats (105/65)
Conditioning (20 min): 2-3 rounds
Prowler or Sled, :60-:75 walk (140/90)
200 m One-Arm Farmer’s Carry (20-30/10-20)
:30 ball slams, 1:00 rest
Wednesday, August 14, 2019
Warmup (10 min): Simple Seven x 2
Shoulder Mobility (10 min): ITYs 3×15 (use light weight)
Strength (25 min): Magic 8s–6 to 8 Rounds
Pushing Movement, 8 reps at 30-45% *Level 1 1 warmup set then use 5×5 weight
Pulling Movement, 8 reps (Ring Rows, DB Rows, KB Swings, KB Deadlifts, DB Cleans)
Conditioning (15 min): EMOM 6
:00s Fitness & Performance 7-12 KB Swings, Sport 7-12 Box Jumps
:30s Fitness & Performance 7-12 Air Squats, Sport 3-6 Overhead Squats (45/33)
Thursday, August 15, 2019
Warmup (5 min): Coach’s Choice
Skill & Practice (15 min): Split Jerk Technique
PVC Practice and then sets of 2 w/light weight
Strength and Conditioning (40 min): Tempo Work
8 min Bike or Row, alternate :30 with 10 jumping jacks, situps, squats, ring rows, glute bridges (pick one)
8 min Light Prowler or Sled, alternate :45 with 10 jumping jacks, situps, squats, ring rows, glute bridges (pick one)
8 min Jumprope or Ball Slams, alternate :30 with 10 jumping jacks, situps, squats, ring rows, glute bridges (pick one)
3 sets of 8-12 Concentric only Wallballs (start with ball at bottom of squat, throw up, let ball drop and repeat)
*do this with partner
1 min max pushup cashout
2 min belly breathing finisher
Friday, August 16, 2019
Warmup (5 min): Dynamic
Speed and Power (20 min): 6 rounds of
Band-Resisted Deadlift, 3 reps @30-45% max dead
*Level 1 Warmup set then 5×5 weight no band
5 One-Arm KB Swings/Side (practice with heavier weight)
Conditioning (35 min): Viking Time!–Rounds of
Prowler Push, alternate light sprints with heavy walks
Sled Drag, alternate light sprints with heavy drags
Farmer’s Bar, one arm down & back mat
Tire Strikes, 10-15/side
3-6 Sandbag or Slam Loads to Jerk Boxes (50-100 lbs)
