Monday, September 30, 2019
Warmup (5 min): Squat Therapy 1 round of 10 each
Skill & Practice (15 min): Power Clean
1) Quick Demo PVC/Light Bar
2) 3-6 rounds of 2 ascending, alternated with 7-15 KB Swings (work hip snap)
Strength (20 min): Squat–6 rounds of
a) 40-60% x 2-3 reps w/1 second pause on last rep of each set
*Level 1 warmup set then 5×5 at current work weight
b) 1-3 movements from Simple Seven @10 rep each–easy pace
Conditioning (20 min): 3 rounds
Fitness: 10 DB Clean/Side, :60 practice jumprope, 15 Ball Slams
Performance: 10 DB Snatch/Side, 90 Single Unders, 25 Ball Slams
Sport: 10 DB Snatch/Side (35-40/20-25), 30 Double Unders, 15 Med Ball Burpees
Tuesday, October 1, 2019
Warmup (10 min): Dynamic Lower Body Focus then Ham & Quad Rollout
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
Conga Line
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
Wednesday, October 2, 2019
Warmup (5 min): Jog 400m/Row 500m/Bike 2 min
Strength (30 min): Bench/Push/Press
40, 50, 60% x 5, 70% x 4, 80% x 3, 90% x 1-2, 80% x 4-7
*Level 1 Two Warmup sets then 5×5 at current work weight
Between Sets:
1) Double KB Swing, 7-10 Reps *Level 1 10 Two-Handed Swing
2) 45-75 second practice Jumprope/Box Jumps/200m run
Conditioning (15 min): EMOM 8
:00s 7-12 Goblet Squats *Level 1 Glute Bridges Every Other Round (No, Really)
:30s 20 Band Pullaparts
Finisher (10 min): Accumulate
3 min row, bike, or run
1-2 min Plank
30-60 Band Pullthroughs
Thursday, October 3, 2019
Warmup (10 min): 3×15 KB Swings, PVC Overhead Squats, Ring Rows, Glute Bridges
Skill & Practice (20 min): Snatch
1) PVC/Light Demo, High Hang, Hang, Below the Knee then
Rounds of
a) 3 Position Snatch/Clean–High Hang, Hang, Below the Knee (1 rep each), moderate weight
b) Heavy Slamball. Sandbag Carry Down & Back Turf
Conditioning (30 min): Every 90 seconds for 24 minutes
5 glute bridges *Scale up Goblet Squat Cleans
6 KB Swings
7 broken table/side
8 single unders *Scale up 8 Doubles
Friday, October 4, 2019
Warmup (10 min): Coach’s Choice
Deadlift Prep Work (15 min): 3-4 rounds
One-Arm Farmer’s Carry Down & Back
3-5 McGill Crunches/Side
:30-:45 side plank/side
Strength/Power (25 min): Deadlift
6 rounds
a) Deadlift, 40, 50, 55, 60, 65, 70% x 5
*Level 1 one warmup set then 5 sets of 5 at current work weight
b) 3-6 Goblet or Plate Squats to Bench, work sitback
c) :30 bike/row if time
Conditioning (10 min): 6 rounds DOUBLE TABATA
Fitness: KB Swings, Plank
Performance: KB Swings, Pushups
Sport: KB Swings, Burpees
