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Week of January 12-18

Monday, January 13, 2020
Warmup (15 min): 3-4 rounds
One-Arm Farmer’s Down & Back (110/90/65/45)
7-12 KB Goodmornings
7-15 Stepups or Box Jumps
Strength/Skill (25 min): 6 rounds @3-3:30
a) Box Squat 35, 40, 40, 45, 50% max for sets of 4-6 reps
*Level 1 warmup set then 5×5 at Current Work Weight
b) Zercher/Bear Hug Carry Down & Back Mat (Slamballs, Sandbags)
Conditioning (15 min): 7 min AMRAP @9 RPE
Fitness: 7 Lunges/Side, :30 jumprope practice, :45 Plank, :45 bike
Performance: 7 Reverse KB Lunges/Side, :30 single unders, 7-12 Pushups, :45 row
Sport: 7 Overhead Lunges/Side (45/25), :30 double unders, 15 Pushups, 150m row
Cooldown (5 min):
3×15 Broken Table/Side

Tuesday, January 14, 2020
Warmup (10 min): Dynamic
Power/Skill (25 min): 7 rounds @2:30-3/rd
a) Hang Clean, ascending sets of 2 to moderately heavy
b) 5-8 Ball Slams OR Pushups to Tire
Conditioning (25 min): 20 min Work @7-8 RPE
Backwards Sled Drag (180/135) or Two Wreckbag Drag (80/50) One Length Turf
Offset KB Carries Length Mat & Back
500m row @30 or fewer strokes/min
:30 max air squats
:30 plank w/light weight plate

Wednesday, January 15, 2020
Warmup (10 min): 3 rounds
10 Bent DB Laterals (10s/5s/2.5s)
10 Unweighted IYTs from Goodmorning Pos
Skill (10 min): Bench Press Leg Drive
*Practice after demo w/empty bars
Strength (20 min): 6 rounds @2-2:30 rd
a) Bench/Push/Press 40-65% for 2-4 sets practicing leg drive
*Level 1 Warmup Set then 5×5 at Current Work Weight
b) 15 Glute Bridges
Conditioning (20 min): 3 rounds of :30-:40 work/:20-:30 transition @7-8 RPE
Wallballs *Level 1 Ball Slams or Goblet Squats
Box Jumps or Stepups
KB Swings
Rower

Thursday, January 16, 2020
Warmup (15 min): 4 rounds
Prowler Walk Down & Back (90-140)
Tire Stepups or Jumps, 5-8 reps
1:00 row or bike
Power (20 min): 3 rounds @4 min/rd
a) Barbell Hip Thrusts 8-12 reps
b) Med Ball Rotational Tosses w/partner 7-12 reps/side
c) 1:30-2 min cardio (row, bike, some jumprope)
Abs & Arms (10 min): 3 rounds
10-15 barbell curls
7-12 deadbugs/side
Conditioning (15 min): EMOM 8 min
:00s 7-15 KB Swings
:30s :15-:20 plank OR mountain climbers

Friday, January 17, 2020
Warmup (15 min): 3 rounds
30-40% Deadlift x 5 *Level 1 light warmup set
5-8 Banded Overhead Squats
:45-:75 row/bike
Strength (25 min): 5 rounds @3-3:30/rd
a) Deadlift 50, 60, 70% x 5, 80% x 3, 85% x 2-4 (control on way down)
*Level 1 5×5 at current work weight
b) Overhead Med/Slamball Carry One Length Turf or Mat
c) 1:00 bike/row OR :30-:40 jumprope practice
Conditioning (20 min): Rounds of Work @12 min Cap
Plate Push Length Turf
Landmine Row 7-12 reps (light weight, squeeze scaps)
5-8 Med Ball/Slamball Situp w/Partner (10/6)
15-20 KB Swings
7-12 Goblet Squats

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