Thursday, May 25th 2017

Warm-Up/Movement Prep:

Row/Jog – 5 minutes @ easy pace

Foam Roll – 5 Minutes

·       Thoracic Spine

·       Lats

·       Glutes/TFL

·       Quads

Wrist Mobility Work x 1 minute

 

Strength/Conditioning:

4 x 10m Bear Crawl/10m Crab Walk

Then:

4 x 20m Walking Lunge + 10 x Jump Squats

Then:

Burpee Pull-Ups  – 3 x 10 – Rest 2 minutes between sets

Then:

3 Blocks of:

2 minutes - KB Headcutter/Halo -16kg/12kg

Rest 1 minute

Then:

3 Blocks of:

1 minute – Deck Squat/Ball Slam Combo

Rest 1 minute

Then:

Frog Hops

40m-30m-20m-10m-20m-30m-40m

Rest 30 seconds between rungs

Wednesday, May 24th 2017

Warm-Up/Movement Prep:

Reverse Lunge + Pass Through x 10

PVC Overhead Squat x 10

Berry Pickers x 10

Windmill x 10

Fencing Stretch x 3 p/leg

 

Strength:

Players Choice:

Shoulders or Butt

5 Sets of:

A1: Dumbbell Upright Row x 10 @ 2 x 20-40

A2: Dumbbell Lateral Raise x 10 @ 2 x 10-20

Rest 1-2 minutes between sets

OR

5 Sets of:

A1: Dumbbell Step-Ups on 20” Box x 12

A2: Dumbbell RDL x 12

Rest 1-2 minutes between sets

Then:

3 Rounds (24 minutes):

1. GHD sit up

2. V-sit

3. FLR on Rings

4. Tuck hang

5. Side Bridge - Right

6. FLR - Floor

7. Side Bridge - Right

8. Vertical Sit-Up

(30 seconds of each followed by 30 seconds of rest during which 5 perfect pushups or 7 Air Squats must be done = one round)

Tuesday, May 23rd 2017

Warm-Up:

Mini Band Clam Shells x 10

Mini Band Bent Leg Lateral Walk x 10m

Mini Band Straight Leg Lateral Walk x 10m

Mini Band Bent Leg Linear Walk x 10m

 

Movement Prep:

Deadbugs x 20

Hip Fallouts x 5 p/leg

Marching Glute Bridge x 10

Band Pull-Aparts x 20

Reverse Plank w/ Hip Flexion x 20 sec p/side

 

Strength:

1-Arm 1-Leg DB Row – 3 Sets of 6 p/arm

Explosive Sled Row – 4 x 20m

Forward Sled Drag – 4 x 40m

 

Conditioning:

8 Blocks of:

Row 100m @ <:20/:25 pace, Rest 1 minute

Monday, May 22nd 2017

Warm-Up:

Wall Squat x 10

Walking Lunge x 20m

OH DB Walking Lunge x 20m

Pass Throughs x 10

Shoulder Teacups x 5 p/arm

 

Movement Prep:

Hip Flexor Stretch on Bench x 30 sec p/leg

2 x (:30 Work/:30 “Rest”) KB Swing – “Rest” is Goblet Hold

2 x (:30 Work/:30 “Rest”) DB Push Press – “Rest” is Overhead Position

2 x (:30 Work/:30 “Rest”) Air Squat “Rest” is Thighs Parallel to Floor

 

Strength:

5 Rounds:

5 x Power Clean/Hang Power Clean (60-70% of Push Press Max)

5 x Push Press

5 x Box Jump

Rest 1 minute

 

Conditioning:

50 Rounds:

Alternate sides every round. Weight must touch floor between every round

1 x KB/DB Clean

1 x KB/DB Racked Forward Lunge

1 x KB/DB Racked Reverse Lunge

1 x KB/DB 1-Arm Press

Wednesday, May 17th 2017

Warm-Up:

Loaded Carries

Suitcase Carry – 2 x 20m p/arm

Waiters Walk – 2 x 20m p/arm

Heartbeat Carry – 2 x 20m

Offset Carry – 2 x 20m p/arm

 

Movement Prep:

Boostrapper Squat x 10

Cossack Squats x 10

1-Arm OHS/Sotts Press Combo – 2 x 6

Overhead Squat – 2 x 8

Overhead Squat – 2 x 8 – 45/33

 

Strength:

Suitcase Deadlift: 5-4-3-2-1-1-1 p/side

 

Conditioning:

Every 30 seconds for 10 minutes (20 sets):

2 x Double KB Clean

1 x Double KB Press

3 x Double KB Front Squat

Rest 2 minutes

Then:

10 Sets:

30 seconds 1-Arm KB Swings for Max Reps/30 seconds Rest