Monday, August 5, 2019
Warmup (10 min): 3 rounds
10 Goblet Cleans, 15 KB Swings, 1 Prowler Push or Sled Drag
Skill/Refresh (5 min): Hang Power Clean
High Hang & Hang Position
Power/Speed (15 min): High Hang or Hang Power Clean
7-10 sets of 2, add weight if able, rest :30-:75 between sets
Strength Circuit (30 min): 6 Rounds
Pause Squat, 5 reps @ 40-60% *Level 1 Warmup set then 5×5 weight
20-30 KB Swings (53/30) *Level 1 15 Ball Slams every other round
:60 bike/row or 200m run
Tuesday, August 6, 2019
Warmup (5 min): Dynamic
Speed Strength/GPP Work (35 min): 7-10 rounds, keep moving
Trap Bar Deadlift, 30-40% deadlift max for 2-3 reps
Filly Press, 5/side light to moderate weight
Tire Strikes, 10-15/side
Prowler Walk or Sled Drag, :60-:90 light weight (140/90)
Bike or Row :60 then Battle Ropes :30-:60
Band and Bell Work (15 min): 3-4 rounds
30-50 Light Band Pullthroughs
20 Band Pushdowns
10 DB Hammer Curls/side
Cashout (5 min): Accumulate
1-2 min table plank, 1-2 min pushup plank
Wednesday, August 7, 2019
Warmup (10 min): 3×15 IYTs
Strength Circuit 1 (15 min): 3 rounds
Press/Bench/Push 40, 50, 60% x 4 *Level 1 warmup then 2 sets of 5 at 5×5 weight
7-12 Slam or Med Ball Over Shoulder
7-12 Single or Double KB Swings
Strength Circuit 2 (10 min): 3 rounds
Press/Bench/Push 40, 50, 60% x 4 *Level 1 3 sets of 5 at 5×5 weight
8-15 Goblet Squats then :15-:30 practice jumprope
Conditioning (25 min): 3 rounds
Fitness 500m row or 2 min bike, 15 KB Swings, 25 Glute Bridges
Performance 400m run or 2 min bike, 25 KB Swings, 12 Box Jumps
Sport :90 burpees, 8-15 Pullups, 30 double unders
Thursday, August 8, 2019
Warmup (5 min): Calisthenic Circle
Strongman Work (20 min): 12 minute–Rounds of
One-Arm Farmer’s Bar, Down & Back Turf
Sandbag Bearhug Down & Back Mats
One-Arm DB Curl & Press, 3-6/side
Weighted Crunch (25/10),5-8 reps
Conditioning (20 min): 4 rounds
200m row hard effort OR 45 second hard bike, then Rest 1:15
Overhead Plate Carry (25-45/10-25) down & back mats
:30-:60 jumprope, box jumps, or stepups
Finisher (15 min): 3 rounds
:60 plank (scale up by doing shoulder taps during)
20-30 band pushdowns
Prowler Sprint (140/90)
Friday, August 9, 2019
Warmup (10 min): Coach’s Choice
Strength (25 min): 6 rounds
Deadlift 50, 60, 70% x 5, 75 % x 3, 85 % x 1-2, 90% x 1-2
*Level 1 Warmup Set then 5×5 weight
Between first 3 sets, light cardio :45-:60
Conditioning (25 min): Every 4 minutes x 4 do
Fitness 12 Situps, 15 Goblet Squats, 21 KB Swings
Performance 12 DB Squat Cleans (30-45/15-30), 25 KB Swings
Sport 8 Power Cleans (135.95), 16 Burpees Over Bar
*Goal each set is 90% effort
