Monday, January 27, 2020
Warmup (10 min): 3 rounds
10 box squats w/plate, Monster Walk Length Turf, 1 min row/bike
Strength/Skill (25 min): 6 rounds @3-3:30/rd
a) Box Squat 40, 45, 45, 50, 50, 55 % for 4-6 reps
*Level 1 warmup then 5×5 at current work weight
b) Double DB RDLs, 7-10 reps (25-40/15-25)
c) Jumprope or Stepup Practice, :30-:45
Conditioning (20 min): 3 rounds
Fitness: 21 KB Swings, 21 Ball Slams, 2 min bike
Performance: 12 Deadlift 30-40% max, 15 ball slams, 400m row
Sport: 12 Deadlift 30-40% max, 15 wallballs (20/14), 20 box jumps
Cooldown (5 min): 3×10
Broken Tables/side
Fire Hydrants/side
Tuesday, January 28, 2020
Warmup (15 min): 12 min EMOM–3 rounds of
Min 1: :30-:40 row
Min 2: 7 Goblets, 12 KB Swings
Min 3: :30-:40 bike
Min 4: 7 Pushups, 5-8 Broken Table/Side
Power/Skill (20 min): 5 rounds
a) High Hang Clean, 3 reps
*add weight each set
b) 12 Band Pullthroughs
c) 1-1:30 row @moderate pace
Arms & Abs (10 min): 3 rounds
12 DB Hammer Curls
15 Crunches w/Calves on Bench
Conditioning (15 min): AMRAP 7
10 DB Hang Clean & Push Press
*Shoulder Sub 10 KB Swings, 10 DB Floor Press
20 Walking Lunges
50 Single Unders
*Ankle/Joint Sub :30 hard bike
Wednesday, January 29, 2020
Warmup (10 min): Bench ITYs 3×10
*Do one letter for 20 reps each round
Strength (25 min): 6 rounds @3-3:30/rd
a) Press/Push/Bench 50, 60% x 5, 70% x 4, 80% x 3, 90-95% x 1, 80% x 5
*Level 1 warmup set then 5×5 at current work weight
b) One-Arm Farmer’s Bar Length Turf (110/90/65/45)
c) Row :40 max cals while partner planks then switch
Conditioning (25 min): 15 min work
20 Wreck Bag Glute Bridges
:30 row/bike @RPE 9
20 KB Swings
:30 row/bike @RPE 9
Prowler Sprint (140/90)
:30 row/bike @RPE 9
7-15 Ring Rows or Pullups
:30 row/bike @RPE 9
Thursday, January 30, 2020
Warmup (10 min): 3×15 Ring Rows, KB Swings, Pushups, Calories Rower
Strength/Hypertrophy (30 min): 7 Rounds @3-3:30 /min
Barbell Hip Thrust, 6-8 reps OR Wreckbag Glute Bridges 12-15 reps
KB Goodmornings, 7-12 reps
KB Swings, 12-18 reps
Offset KB Carries Length Mat & Back
Roll Out Glutes if time each rd
Conditioning (20 min): 3-4 rounds
250m row, 12-16 Light DB Floor Press, Prowler Walk (180/120)
Friday, January 31, 2020
Warmup (15 min): 3-5 rounds
10 slam balls over bar w/partner, 12 KB Deadlifts, 15 KB Swings, :30 bike/row
Strength (25 min): 6 rounds @3-3:30/rd
a) Deadlift 50, 60, 70% x 5, 75% x 4, 80% x 3, 75% x 5-8
*Level 1 Warmup Set then 5×5 at current work weight
b) Row :20 while partner does air squats, switch
c) :20 Ball Slams while partner does plank, switch
d) Roll Out IT Bands :20-:30 if time (watch clock)
Conditioning (20 min): 12 min work
Tire Flips 2-3 per person or team
7-12 Landmine Rows (55/35/25)
Row 1-1:15 @ 9 RPE
7-12 Box Jumps or Stepups
