Monday, January 6, 2019–Intro to Box Squat
Warmup (10 min): 3 x 6-10 Band Pullthroughs, KB Swings, Ball Slams
Skill (10 min): Box Squat wPlate, sets of 5
*Hips back, forward lean
*Vertical Shins
*Drive up through midfoot, not knees and toes
Strength (20 min): 5 rounds
a) Box Squat, 30, 35, 40, 45, 50% Squat Max x 3-5
*Level 1 5×5 at current work weight
b) Prowler Walk or Sled Drag, one length
Conditioning (20 min): 3-4 rounds, 10 min Cap @8 RPE
Fitness: 7-12 Pushups, 1:00 airdyne, 10 Ring Rows, 20 Glute Bridges
Performance: 10-15 Pushups, 1:30 row, 15 Ring Rows OR 20 KB Swings
Sport: 7-12 Burpees, 400m row, 7-12 Pullups
Tuesday, January 7, 2019
Warmup (10 min): 3 rounds
7-10 Box Jumps or Stepups
10 Med Ball Rotational Tosses w/partner or two
7-10 Ball Slams
Power (25 min):
5 min skill work on Hang Clean then
7-10 rounds of 2-3 Hang Clean, 1 Length Backwards Sled or Wreckbag Drag
Conditioning (20 min): 12 min–rounds of
2 min airdyne or row (:30 hard, 1:30 moderate)
7-12 Goblet Squats
:30-:60 jumprope practice
12-18 KB Swings
Wednesday, January 8, 2019
Warmup (15 min): 4 rounds :30 work at w.u pace, :30 transition
One-arm farmer’s carry (kb, bars)
Row
KB Swings
Strength (25 min): Bench Focus–6 rounds @3-3:30/min
a) Press/Push/Bench 40, 50, 60, 70% x 5, 80% x 3, 85% x 3-6
*Level 1 warmup set then 5×5 at current work weight
b) Half-Kneeling DB Press, 5-8/side @ light weight
Conditioning (15 min): 7 min EMOM
:00s 3-6 DB Snatches or Cleans/side
:30s 5-8 box jumps or stepups
Mobility (5 min): IYTs
Dynamic 1 set of 10-15 reps/letter
Thursday, January 9, 2019
Warmup (10 min): Coach’s Choice
Skill & Strength (20 min): Barbell Hip Thrust
1) Setup & Demo
2) 4-6 rounds of 8-12 reps, moderate weight
*Light Cardio 30-60 sec btw
Abs & Arms (10 min): 3 rounds
10-15 Weighted Crunches *Level 1 AbMat Situps
10-15 DB Hammer Curls
10-15 Band Pushdowns
Conditioning (20 min): 12 min AMRAP
1) Prowler Sprint (180/120)
2) Two Hand Farmer’s Carry Length of Mats Down & Back
3) 7-11 Ring Rows
4) 30 seconds bike/row, :30 plank, 15 seconds bike/row, :15 plank
Friday, January 10, 2019
Warmup (15 min): 3 rounds
500m row or 2 min bike (easy pace)
Deadlift 30-40% for 5 reps *Level 1 use warmup weight
5-10 box jumps or stepups
Strength (20 min): 5 rounds @2:30-3/rd
a) Deadlift 40-60% x 2-4 reps, speed
*5×5 at current work weight
b) Medball Loads to Jerk Boxes/Over Bars, 7-12 reps w partner
Conditioning (20 min): Rounds of
Tire flip 3-5 reps w/partner or two
Double DB Push Press or Floor Press, 7-12 reps (25s-45s/10s-25s)
Row :30 while partner or two planks
7-12 Situps or Ball Slams
