Monday, February 17, 2020
Warmup/Hip & Knee Extension (15 min): 3-4 rounds
7 seated jumps, 12 Band Pullthroughs, 15 KB Swings
Strength (25 min): 6 rounds @3-3:30/min
a) Squat 40, 50, 60% x 5, 70% x 4, 75% x 3, 80% x 1-4
*Level 1 warmup set then 5×5 at current work weight
b) 10-20 Flutter Kicks While Holding Slam Ball On Abs
c) Monster Walk Length Turf OR Over Fence Length Mat & Back
Conditioning (20 min): 7 min AMRAP
Fitness: 20 KB Swings, 12 Goblet Squats, :30-:45 plank
Performance: 12 Ball Slams, 15 DB Thrusters (35/20), 12 AbMat Situps
Sport: 8 Ball Slam Burpees (40-60/20-30), 15 Wallballs, 20 OH KB Swings

Tuesday, February 18, 2020
Warmup (10 min): 3×10-15 PVC Overhead Squats, Calories Row, Glute Bridges
Skill/Power (20 min): Snatch from High Hang
5 min PVC/Light Bar Demo then 5-8 rounds @1:30-2/min
a) High Hang Snatch, 2-4 reps light/moderate weight to work form
b) Plank while Partner does 5 DB Floor Press
Conditioning (25 min): For 18 min, Every 90 seconds complete:
Prowler Push (90/50)
5-8 Med/Slam Ball Up & Over
Row :10-:25
Mobility (5 min): 2 rounds of IYTs @ 5/2.5

Wednesday, February 19, 2020
Warmup (15 min): 8 min EMOM
:00s 6-10 Broken Table/Side
:30s 10-16 Band Pullaparts
Speed Strength (30 min): 7 rounds @2:30-3/min
a) Press/Push/Bench 40-50% for 2-4 reps
*Level 1 Empty Bar, then Warmup Set, then 5×5 at current work weight
b) Hollow Rock Hold, :20-:35
c) Backwards Sled Drag, 1 length
Conditioning (15 min): 30-10-20-10
Air Squats *Scale Up Goblet Squats
KB Swings *Scale Up DB Snatch Total Reps (35/20)

Thursday, February 20, 2020
Warmup (10 min): Coach’s Choice
Endurance (25 min): 4 rounds
2 min bike/row @8 RPE
9-6-3 KB Swings, Ball Slams, Situps
Abs & Arms (10 min): 4 rounds
12 Band Pushdowns, 12 Crunches
Push and Carry (15 min): 3-5 rounds
Prowler Sprint (140/90)
Offset KB Carries Down & Back Length of Mat

Friday, February 21, 2020
Warmup (15 min): 3-5 rounds
:30 jumprope/Stepup work, 12-18 light KB Swings, Prowler Jog (90/50)
Skill/Strength (30 min): Deficit Deadlift Demo, Move Bars to Mat then
6 rounds @3-3:30/rd of
a) Deficit Deadlift 30-40% for 6-9 reps
*Level 1 Standard Deadlift Warmup Set then 5×5 at current work weight
b) :20-:40 Bar Hang *Scale Up Kip Swings
c) :15-:25 Airdyne or Row @9 RPE
Conditioning (15 min): w/a partner, complete
30-40 Power Cleans (115-135/75-95) *Level 1 DB Cleans (25-40/15-25)
40-60 DB Bench Press (25-40/15-25) *Level 1 DB Floor Press

Saturday, February 22, 2020
Strength Progression: Push/Press/Bench
|40-50% for 4 sets of 8-12