Monday, November 18, 2019
Warmup (10 min): 3 rounds of
10 light goblet squats, 5 unweighted split squats/side, 15 band pullthroughs, 12 KB swings
Strength (20 min): 6 rounds
a) Squat 40-60% x 2-4 reps, work speed *Level 1 warmup set then 5×5 at current work weight
b) Battle Ropes, Jumprope, or Airdyne :30-:40
Conditioning (15 min): 3 rounds of Station Work @9 RPE
Minute 1::30-:40 Ball Slams
Minute 2::30-:40 Burpees/Humane Burpees
Minute 3: 30-:40 KB Swings
Mobility/Finisher (15 min): 3 rounds
a) 4-7 Goblet Squats to Bench–sit back, no forward knee travel
b) Prowler Walk
Tuesday, November 19, 2019
Warmup (10 min): Demo & Practice Trap Bar Deadlift
Strength/Speed (20 min): 6 rounds @RPE 7
a) Trap Bar Deadlift, 30% max for 5-8 reps *Level 1 moderate weight
b) 5-8 Box Jumps or Stepups
Conditioning (15 min): 3 rounds @RPE 7
Row or Bike 2:00
7-12 Pushups *Shoulder Sub Ring Rows
20-25 light KB Swings
Accessory/Finish (15 min): 3-4 rounds
15 Glute Bridges w/Wreckbag
5-8 Double DB Romanian Deadlift (light)
:45 row or bike
Wednesday, November 20, 2019
Warmup (10 min): Shoulder Shocker 3×10
Strength/Rep Strength (25 min): Press/Push Press/Bench
30, 40, 50 % x 8, 60, 70% x 6, 80% x 4 *Level 1 warmup set then 5×5 at current work weight
Between Sets:
Plank 30-45 seconds, add light weight plate if able
Conditioning (20 min): 10 min AMRAP @RPE 7
Fitness: 10 air squats, 10 db rows, :45 jumprope or jacks, 200m row
Performance: 10 goblet squats, 15 db rows (35-45/20-30), 1:00 single or doubles, :60 bike
Sport: 10 goblet squats, 7-10 pullups, 1:00 single or doubles, Prowler Sprint (180/140)
Mobility (5 min):
Cat/Camel
PVC Goodmornings
Thursday, November 21, 2019
Warmup (10 min): 4-5 rounds
20 Band Pullaparts, :45 bike or row
Skill/Power (20 min): Split Jerk @RPE 7
PVC/Light Bar Demo & Practice 5 min then rounds of
a) 2-4 reps Split Jerk, light weight and fast feet
b) 15 KB Swings
Abs & Horseshoes (10 min): 3 rounds
7-12 medball situps (hold ball to chest)
25 band pushdowns
Conditioning (20 min): 12 min work @6/7 RPE
Offset Carries down & back
:30 flutter kicks or hollow rock hold
Prowler Jog down & back (140/90)
10 Ball Slams
Friday, November 22, 2019
Warmup (10 min): Simple Seven x 1
BUT do 20-25 reps total of 3 of the 7 movements (can be broken up)
Strength (25 min): 6-7 rounds
a) Deadlift 40-50 % x 5 reps, power/snap *Level 1 1-2 warmup sets then 5×5 at current work weight
b) 5-8 Wallballs
c) 10-15 ball slams
Conditioning (20 min): 7 min EMOM @RPE 9
:00s Fitness Barbell Row 6 reps, Performance Power Clean 4 reps, Sport Squat Clean 4 reps
:30s 12-15 KB Swings Sport 8-12 Overhead KB Swings
Mobility (5 min): One Round Squat Therapy
Goblet, Bar, Pole, Wall for 5-10 reps each
