Monday, February 24, 2020
Speed Strength (25 min): 7 Rounds @2-2:30/rd
a) Squat 30-50% for sets of 2-4
*Level 1 Two Warmup Sets then 5×5 at current work weight
b) Double KB or DB Romanian Deadlifts, 8-12 reps
c) Prowler Sprint One Length (140/90)
Conditioning/Skill (20 min): 3 rounds of :30-:40 work/:20-:30 transition
KB Swings
Hollow Hold/Hollow Rock
Row or Bike
Box Jumps/Stepups
Tuesday, February 25, 2020
Skill/Power (20 min): 6-8 rounds @2-2:30/rd
a) Hang Snatch, 2-4 reps *start light and add weight each round if able
b) 7-12 Ball Slams
Conditioning (25 min): “Helen of Troy”
3 rounds, 15 min cap
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
Wednesday, February 26, 2020
Strength (30 min): 6 rounds @3-3:30/rd
a) Push/Press/Bench 30-40% x 8-12 reps
*Level 1 warmup set then 5×5 at current work weight
b) 15-25 Band Pullaparts
c) 7-12 Light Landmine Rows (30-45/15-25)
Conditioning (15 min): 6 round Tabata
Air Squats *Level 1 KB Swings in Rounds 2&5
Single or Double Unders
Thursday, February 27, 2020
Endurance (40 min): 7-10 rounds
Prowler Push or Backwards Sled Drag Down & Back (90-180)
1:30-2:00 Bike or Row @moderate pace
1:00 Steady KB Swings (use one weight down)
:15-:25 RKC Plank
Mobility (5 min): Samson Stretch 3 x :30/side
Friday, February 28, 2020
Strength (30 min): 6 rounds @3-3:30/rd
a) Rack or Block Pulls, 75-85% for sets of 4-6 reps
*Level 1 Standard Deadlift warmup set then 5×5 at current work weight
b) 5-8 Seated Jumps
c) 5-8 DB Floor Press (use 60-80% of KB Swing Weight)
Heavy Conditioning (20 min): 2-5 Heavy Prowler Pushes
Saturday, February 29, 2020
Alternate Press Work: 5 sets of 5 @50-65% max
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