Monday, December 9, 2019
Warmup (5 min): 3×12-15 KB Swings, Air Squats
Strength (25 min): 6 rounds@3 min/rd
a) Squat 50, 60% x 5, 70% x 3, 80^% x 2, 90% x 1-3, 75-80% x 4-6
*Level 1 warmup set then 5×5 at current work weight
b) Light Cardio :45-:75 (watch clock, skip if need time)
Conditioning (25 min): “Suspect Device”
21-15-9 of
Fitness: KB Deadlifts, DB Floor Press, Glute Bridges
Performance: Deadlifts (30% max), Pushups, Situps
Sport: Deadlifts (30-40% max), Burpees, Situps
Finisher (5 min):
1-2 Prowler Sprints (90-180)
Tuesday, December 10, 2019
Warmup (10 min): Dynamic w/u
Strength/Hypertrophy (30 min): 4-5 rounds @8 RPE
15 Barbell Hip Thrusts @25-40% Squat
25 Band Pullthroughs
4-8 Air Squats w/Slingshot Above Knees
1:00 airdyne (:30 left leg only/:30 right leg only)
Conditioning (20 min): 3-4 rounds
Prowler Walk (140-250/90-180)
Row 250m @27-30 strokes per min
Wednesday, December 11, 2019
Warmup/Mobility (10 min): Shoulder Shocker 3×10
PVC Cuban, Plate Raises, DB Lateral Raises
Strength/Strength Endurance (30-35 min): “Bruh”
Performance & Sport: Rounds of
10-1 Bench or Press @50-60% max
10 Goblet Squats
15 KB Swings
Fitness: 5-7 Rounds of
Bench/Press first round warmup then 5 sets of 5 at current work weight
10 Goblet Squats
15 KB Swings
Light Cardio as needed to fill rounds
Conditioning Practice/Mobility (15-20 min):
Alternate 1:00 practice on (pick one each round)
Jumprope, Burpees/Humane Burpees, Rowing, Box Jumps
with 1:30 rolling out (pick one each round)
Upper Back & Lats, Hamstrings & Quads, Glutes & IT Bands
Thursday, Dec 12, 2019
Warmup (10 min): 6 min work
5 over the bench/side, 7 ring rows w/1 second hold top, 12 light Double DB Rows
Power (20 min): Two Position Clean–High Hang then Hang
5 min demo wlight bars then 15 min rounds of
a) Clean 2 sets of 1-1 (1 high hang, 1 hang), ascending to 9 RPE
b) 10 One-Arm KB Swing/Side
Conditioning (25 min):
12 min AMRAP
12-15 cal row
20 KB Swings (44-53/26-35)
25 Band Pullaparts
Rest 2:00
6 min AMRAP
12-15 cal row
10 DB Floor Press (35/20)
25 Glute Bridges
Mobility (5 min): 3×10
PVC Overhead Squats
Broken Table (5/side)
Friday, December 13, 2019
Warmup (5 min): Simple Seven x 1
Strength (25 min): 6 rounds @3-3:30/rd
a) Deadlift 30-40% for sets of 6-8 *Level 1 warmup set then 5×5 at current work weight
b) 15-25 Band Pushdowns
c) :30-:60 practice jumprope or row
Conditioning (20 min): 12 min work
5-10 Pullup Work (Supine Row, Banded, Strict, Kip)
:45 Row Sprint
10-15 Squats (Air, Wreck Bag, Goblet)
Prowler (140/90) or Bike Sprint (:20)
Mobility (5 min):
Samson Stretch 3 x 20 sec/side
