Monday, September 9, 2019
Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank
Mobility/Prehab (10 min):
Demo World’s Greatest Stretch then 3 rounds WGS :30/side, 20 Band Pullthroughs
Strength/Speed (25 min): 6 rounds
Squat 40-55% for 3 reps *Level 1 warmup set of 5 first round, last 5 rounds 5 reps at current work weight
Moderate Two Hand Farmer’s Down & Back Turf or Mats
:30 easy bike or row
Conditioning (20 min): 10 min AMRAP
Fitness 10 KB Deadlifts (53/35), 15 KB Swings, Row 250m
Performance 10 Barbell Deadlifts (30-40% max), 20 KB Swings, Run 200m or Bike 1 min hard
Sport 10 Barbell Thrusters (95/65), 10 Pullups, Run 200m
Tuesday, September 10, 2019
Warmup (15 min): Rounds of
15 Light KB Swings, 15 Single Leg Glute Bridges/Side, 15 Ball Slams, 15 Band Pullaparts
Conditioning (30 min):
1) 10 min work
:20 hard bike or row
15 Ring Rows or Double KB Rows
30 Double Unders or 90 Single Unders
Rest 2:00
2) 10 min work
:20 hard bike or row
15 Pushups or DB Bench Press
30 Double Unders or 90 Single Unders
Rest 3:00
Finisher (15 min): Rounds of
15 Moderate KB Swings, 15 Glute Bridges, 15 Ball Slams, 15 Band Pullthroughs
Wednesday, September 11, 2019
Warmup (10 min): Shocker or IYTs 3×10
Strength (20 min): Bench/Press/Push Press
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1, 85% x 3-6
*Level 1 warmup set of 5, then last 5 sets of 5 at current work weight
Between Sets: Light Cardio
Accessory (15 min): 5 rounds
20-30 Band Pullaparts
Offset Farmer’s Carry Down & Back Mat
Finisher (15 min): 5-8 Prowler Sprints
Fitness Go 7-8 out of 10 level effort
Performance and Sport 8-9 of 10 level effort
Thursday, September 12, 2019
Warmup (10 min): Coach’s Choice
Skill & Practice (20 min): Two Position Clean (High Hang, Hang)
Demo & Practice then every 2 minutes for 10 min do:
3-5 Two Position Cleans (light to moderate weight)
:10-20 side plank/side
Conditioning (30 min): “Pendlay”
Bike 4 min, Run 800m, or Row 1K
20 KB Swings *Sport 20 Burpees
Bike 3 min, Run 600m or Row 750m
20 Goblet Squats *Sport 20 Burpees
Bike 2 min, Run 400m or Row 500m
20 Situps *Sport 20 AbMat Situps w./foot touch
Bike 1 min, Run 200m, or Row 250m
20 Pushups *Sport 20 DB Snatches/Side (35/20)
Friday, September 13, 2019–DAY OF THE DEADLIFT
Warmup (15 min): Simple Seven, Plank or Jumprope Practice 1:00-1:30, Simple Seven
Strength (25 min): Deadlift
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1, 85% x 3-6
*Level 1 warmup set of 5, then last 5 sets of 5 at current work weight
Between Sets:
1) Roll Out Lower Body, :30-:60
2) One-Arm Farmer’s Down & Back Turf or Mat, super light weight
Conditioning (20 min): “Jason & Freddy Together 4Eva”
With a partner or two, complete rounds of
7 Half-Kneeling DB Press/Side (do 3 pushups or squats between sides) while partner holds plank
Max KB Swings 1 minute with your partner(s)
5 Reverse KB Lunges/Side while partner does Glute Bridge Walkout
Mountain Climbers or Plank March :30 with your partner(s)
