Monday, January 21, 2019
Warmup (10 min): Dynamic
Strength/Power (30 min): 6 rounds of
Squat (50-60%, Level 1 Warmup then 5×5)
7-12 reps Double KB swing (outside legs)
15-25 Glute Bridges (Slingshot optional)
:20-:40 plank while partner does slam ball, switch
Conditioning (20 min): “James Paul”–3 rounds for time
15 burpees *Level 1 Humane Burpees
30 db snatch (35/20) *Level 1 DB Cleans
100 Single Unders *Scale Up 35 doubles
Finisher (5 min):
35-50 band pushdowns (red or blue)
35-50 glute bridges (15 lb plate or 25 lb wreck bag)
Wednesday, January 23, 2019
Warmup (10 min): 3×15 Pullaparts, Face Pulls, Band Dislocates
Skill (10 min): PVC/Light Weight Muscle Snatch from just below knee
Strength/Heavy Work (25 min): Bench/Press/Push Press
50×5, 60×4, 70×3, 80×2, 90×1-3, Max attempt if there
*Level 1 5×5
Between Sets: Conditioning Work
:60-:90 fast pace bike, row, or jumprope
Conditioning (15 min): 6 rounds of
:20 air squats, :10 rest
:20 kb swings, :10 rest
:20 situps, :10 rest
*Level 1 2 rounds work, 1 round rest x 2
Friday, January 25, 2019
Warmup (10 min): Coach’ Choice
Skill/Demo (5 min): PVC/Light Barbell Goodmorning
Dynamic Work (30 min): Rounds of
HINGE: 3-5 deadlifts @30-40% OR Barbell Goodmornings @95/65
*Level 1 5×5 deads
PUSH: 5-8 one arm db press/side from split stance
PULL: 10-15 Horizontal Band Rows
SQUAT: 3-8 sandbag or med ball squats (25-40 lbs)
CARDIO: ::20 hard row or :30 jumprope
Conditioning (15 min): “Gimme Three Steps”
2-3 rounds of
:20 max cals airdyne
:30 pushups *Level 1 do ring rows 2nd round
:30 max DB Thrusters (25-45/15-25)
