Monday, December 2, 2019
Warmup (10 min): 6 min work
Lunge 5/side, KB Swings 10 reps, :30 fire hydrant, :15 squat stretch (rig/pole)
Strength (20 min): 6 rounds @2:30-3 min/rd
a) Squat 50-65% for sets of 5 *Level 1 warmup set then 5×5 at current work weight
b) Light Double DB Romanian Deadlifts, sets of 5-8
Conditioning/12 Days of Woodshed (25 min): “Helen of Troy” @RPE 9
3 rounds of
Fitness: 12 Goblet Squats, 21 KB Swings, 20 Humane Burpees
Performance: 12 DB Thrusters (35-45/15-25), 21 KB Swings, 20 burpees
Sport: 12 BB Thrusters (95/65), 21 Overhead Swings, 20 burpees
Dynamic Mobility (5 min): Lengths of
Walking Lunge
Zombie Walk
Over the Fence (down & back)
Tuesday, December 3, 2019
Warmup (10 min): 3 rounds of 15 reps each
Band Pullthroughs, Glute Bridges, Ring Rows, Band Pullaparts
Strength/Hypertrophy (25 min): 5 rounds @3-4 min/round
a) Hip Thrust, 8-12 reps
b) Trap Bar Deads, 8-12 reps @25-40% max
c) 20 light KB Swings
d) Prowler Walk (90-180)
Conditioning (20 min): 2 rounds work @7 RPE
2 min row/bike, 15 swings, 25 pullaparts
3 min row/bike, 12 swings, 20 pullaparts
4 min row/bike, 9 swings, 15 pullaparts
Mobility (5 min): 3×10
Cat/Camel
Broken Tables
Wednesday, December 4, 2019
Warmup (10 min): 3×10 I-Y-T
Strength/Heavy Work (25 min): Bench/Press/Push Press
6 rounds @3-3:30 min/round of
a) Bench/Press/Push 50, 60% x 5, 70% x 3, 80% x 2, 85-90% x 1, 90-95% x 1-2
*Level 1 warmup set then 5×5 at current work weight
b) :45-:75 row or bike
Abs & Arms (10 min): 3 rounds of
20-25 Band Pushdowns
7-12 Weighted Crunches (use 10-25 in weight)
Conditioning (15 min): EMOM 7 @RPE 7/8
:00s 8-15 Air Squats (use medballs for depth) or Ring Rows
:30s 8-15 KB Swings or Ball Slams
Thursday, December 5, 2019
Warmup (10 min): Dynamic
Power/Strength (20 min): Power Clean
5 min Demo & Practice w/Light Barbells then 15 min of
a) Power Clean, work in sets of 2 to 9 RPE
b) Between sets 10 Box Jumps or Ball Slams
Conditioning/12 Days of Woodshed (15 min): “Power Betty”
21-15-9
Power Clean (135/95) *Fitness Hang Clean or DB Clean
Pushups *Fitness/Shoulder Sub Ring Rows
Mobility/Finisher (15 min): 3 rounds of
Slow 300-500m row (Big pulls, Strokes/min under 30)
20-30 Band Pullaparts
Friday, December 6, 2019
Warmup (10 min): 3 rounds
Suitcase carry down & back, 1:00 row, 15 Goblet Squats
Stations and Speed (30 min): 5-7 rounds @RPE 6 (easy)
a) Band-Resisted Deadlift, 30-40% max for 2-4 reps *Level 1 warmup set then 5×5 at current work weight
b) Landmine Press & Landmine Thruster Practice, 3-6 reps each
c) Monster Walks & Side Shuffles on Turf, 1-2 lengths each round
d) Practice Jumprope or Row, :45-:75
Conditioning (10 min): 8 rounds Alternating Tabata @8 RPE
Fitness: Ball Slams, KB Swings
Performance & Sport: Burpees, KB Swings
Cooldown/Finisher (5 min):
Belly Breathing work
