Monday:
WU: 5min
10x Plank to DD Toe Touch
5x Lunge Openers L/R
100m jog
Prep: 5min
8x PVC or BB GMs
4x PVC High Pulls
15sec Samurai
15 sec Gandalf
Skill and Mobility:
Hang Power Cleans
[5-6rds]
5-8x Hang Power Cleans (stay light, add small increments) BB-115#
15x Hands & Knees Thoracic Openers L/R
*Round-About / School Run Buy-In
[10-1]
DB Push Press
Air Squats
Sit-Ups
*Round-About / School Run Cash-Out
Fusion cool down:
30sec Seated Lord of the Fishes Stretch L/R
10x Side Lying Windmills L/R
Tuesday
WU: 8min
8x Single Arm KB/DB Swing R/L (light kb)
4x Single Arm OH press R/L
4x Lunge openers R/L
4x Thoracic openers R/L
1.) KB Complex 4rds
12x Russian Swing w/heavy KB
6x Goblet Squat
6x Suitcase lunge R/L
6x One Arm Floor Press R/L
40m Single Arm Farmer Carry (switch half way)
2.) DB Complex 3rds
8x Plank Makers (push-pull pull)
16x Russians twist
32x Bridge Lift (w DB for as long as possible)
100m run
Fusion:
[2rds]
5 breath Chest Opener R/L (wall)
30 sec Couch Stretch R/L
Slow Vinyasa to Child’s Pose TTN rl
Wednesday
Active/Dynamic Stretching
WU: 6rd Tabata style
20sec Air Squats w/ 10sec pause at bottom of squat
Strength: Back Squat (pull from ground) 5rds
5-8x work up to 50% 1 Rep Max (by final 2 rounds)
1min Hip Mobility (watch this)
[6rds] Opposing Super Set (try to finish all 6rds unbroken)
10x Heavy Alternating Floor Press
10x Anchored Leg Raises
[4rds] Same Super Set (try to finish all 4rds unbroken)
10x 2 DB Deadlift
10x total Alternating SL RDLs
5x Squat Jumps
Tabata:
Burpees/Sprawls
Fusion 1-2rds
10 breath Lord Of Fishes L/R
30 sec + Supined 3 way Hamstring (with or without strap/band)
30 sec Couch Stretch R/L
Thursday
Flexibility – Hold each position 30s
Gandalf L/R
Couch Stretch L/R
Hamstring L/R (with a strap or band)
Supine Twist (leg ext. If desired) L/R
Adductor
Figure 4
Core + Unilateral [ 10min ]
15sec Single Arm High Plank Hold L/R
10x S.A Heavy DB/KB Box Row L/R
10x Single Arm Reverse Plank Bridge (total, alternating) S.A. Rev, Plank Bridge.mov
Glute Complex 2rds
15-20x S.L. Wtd. Glute Bridge Lifts L/R
30sec Wgd. Glute Bridge Hold
20x Standing Kickbacks L/R
30sec Wgd. Glute Bridge Hold with Band
7-Way Hips 2rds
Side Lying Abductions 15x’s
Forward Kicks 15x’s
Backward Kicks 15x’s
Forward & Back 15x’s
Forward Circles 15x’s
Backward Circles 15x’s
Pedal 15x’s
Fusion
10x Cat/Cow
10x Fire Hydrants L/R
10 breath Pigeon L/R
Friday
WU: 8min
100m Jog
20x Overhead Claps
8x total Alt. Cossack Squat
3x Wide Push-Up
30s Foot Mobility r/l
3x Narrow Push-Up
Complex: 10min
5x Pistol Negatives to Jump Squat r/l
3-5x Push-Up Complex (standard, wide, narrow, stagger r, stagger l = 1) [clap btw]
STRENGTH EMOM: 5min
5x Shoulder Circuit: forward, lateral, Y = 1
*wtd w/soup cans or light DBs
Terminal Calf Raises
TABATA (4min)
Heavy Plank Pulls (alternating) *wtd (10-50#)
Boat Pose
CORE EMOM: 6min
6 V-Ups
7 Leg Raises
8 Sit-Ups
9 Crunches
AMRAP: 5min
50 Jump Rope
20 GTO
10 Sprawl Jumps
FUSION: 1rd
5 Breath Seated Fig 4 r/l
5 Breath Quad Stretch r/l
5 Breath Chest Opener r/l