Daily Workout

Week of January 12-18

January 11, 2020
Monday, January 13, 2020Warmup (15 min): 3-4 roundsOne-Arm Farmer’s Down & Back (110/90/65/45)7-12 KB Goodmornings7-15 Stepups or Box JumpsStrength/Skill (25 min): 6 rounds @3-3:30a) Box Squat 35, 40, 40, 45, 50% max for sets of 4-6 reps*Level 1 warmup set then 5×5 at Current Work Weightb) Zercher/Bear Hug Carry

Week of January 6-11

January 7, 2020
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,

Week of December 8-14

December 7, 2019
Monday, December 9, 2019 Warmup (5 min): 3×12-15 KB Swings, Air Squats Strength (25 min): 6 rounds@3 min/rd a) Squat 50, 60% x 5, 70% x 3, 80^% x 2, 90% x 1-3, 75-80% x 4-6 *Level 1 warmup set then 5×5 at current work weight b) Light Cardio :45-:75 (watch

Week of November 17-23

November 15, 2019
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,

Week of November 11-16

November 9, 2019
Monday, November 11, 2019 Warmup (10 min): Work for 6 min @ warmup pace Jumprope or Jacks :60 Band Pullthroughs, 15 reps 10 Goblet Squats 15 KB Swings Strength (15 min): Squat 50, 65% x 5, 75 % x 3, 80% x 2, 85% x 1-3, 75% x 4-6 *Level

Week of November 3-9, 2019

November 2, 2019
Monday, November 3, 2019 Warmup (15 min): 8 min work 200m run, 250m row, or 1 min bike 10 Band Pullaparts 20 Band Pullthroughs Strength (25 min): Squat 5-6 sets of 50-60% x 5 *Level 1 1 warmup set then 5 sets of 5 at current work weight Between Sets:  1)

Week of October 20-26

October 18, 2019
Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10 lunges w/slam or wallball (5/side) :30 jumprope Strength (25 min): 6 rounds a) Squat, 40, 50, 60, 70% x 5, 80% x 3, 85% x

Week of September 30-October 5

September 28, 2019
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

Week of September 23-28

September 21, 2019
Monday, September 23, 2019 Warmup (5 min): 3×15 Fire Hydrants/Side, Band Pullthroughs Strength (20 min): 6 rounds Squat 50, 60% x 5, 70% x 4, 80% x 3, 90% x 2, 90-95% x 1 *Level 1 warmup set then 5×5 at current work weight Roll Out Quads/Hamstrings :30-:60 btw each set

Week of September 15-21

September 14, 2019
Monday, September 16, 2019 Warmup (10 min): Simple Seven x 2 Strength (25 min): Squat, 40-45 reps in 20 min @50-55% training max *Level 1 5×5 Use any downtime between sets or after reps completed to roll out or do light cardio Conditioning (25 min): Skill work on Power Clear w.PVC

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Complete the form below to get started.

Or call us at (857) 753-6738
or email us at info@woodshedstrength.com

Fill Out The Form Below To Get Started!

Have a burning question about our gym or program? Want to know if Woodshed Strength is right for you? Send us an email to info@woodshedstrength.com or give us a call at (857) 753-6738