Monday 8.10
WU: 9min
5 breath Calf (L/R)
5 breath Quad (L/R)
20x total Mtn Climbers
8x Scorpions
8x Air Squats
100m jog
Strength: BB Split Squats [15 min CAP] from rack or floor
5rds
6x Light to Moderate BB Split Squats (L/R)
10x S.U.T. (against wall btw sets)
15min – Rope Fun!
200x Jump Rope
100x Rope Russian Twist (everyone gets their own rope?)
200m Row (or Run, if members are more comfortable)
Fusion 2rds
6x Lunge Openers R/L
30 sec Pigeon Stretch R/L
Foam roll smash calves
Tuesday
WU: 10min
6x Empty BB Leg Shave
6x Empty BB Front Squat
10x Butterfly Sit-Ups
10x quick Flip Switch
100m Jog
5rds
4 Deadlifts then 1 Hang Power Clean (working to H.A.P. Hang Power Clean)
10x Superman Reachbacks
5rds – Team Pacer (teams of 3)
Pacer: 100m
P2: Rope Slams or Slam Ball Slams
P3: Triple Russians
Fusion 1-2rd:
10 breath Chest Opener L/R
10x total Slow Flip Switch
10x Side Lying Windmills L/R
Wednesday
WU: 8min
3x 3 point drinking bird to hallelujah
6x Lunge Openers R/L
8x Push Up
10x SUT w/ wall
Light Technical Work:
Wide Grip, Sumo
5rds
5x Wide Grip DL
5x Sumo DL
20x Alt Plank Reach (total)
15 – 12 – 9 – 6 – 3
Plank Makers
Single Arm Sprawls R/L
Broad Jumps
Fusion 2rds
20x Superman Flutter Kicks
30 sec Calf
30 sec Instep
Thursday
WU: 8min
5x Drinking Bird To Hallelujah
10x total Reverse Lunge
5x Narrow Push Up
10x lgt DB Bent Over Row
100m jog
8min EMOM
8x BB Reverse Grip Bent Over Row @ heavy!
10x OH Tricep Extensions (DB: 20% BW)
4min Core Tabata
V-Ups (or knee-ups)
Sprawls
12min Cardio
Block Run
15x lgt DB Clean and Press
20x Bridge Lifts
Fusion 2rds
30sec Pigeon/ TTN L/R
30sec seated Fig 4 L/R
15x H&K shoulder Pro/Retractions
Friday
WU 10min
5x Single Leg RDL w/KB R/L
20x Crunch twists
25x Single Leg Jump Rope R/L
Deadlift – Work to heavy
5rds
5x DL
30sec Banded hip stretch R/L
8min AMRAP
8x Alt DB Snatch
8x Ring Rows? If comfortable
8x Sit Ups
3rds (easier pace)
8x Atomic Thrusters
20m Backward Run
Jog back (outside edge of turf)
Fusion 2rds
Cossack Squat 4 rt 4 lt
4x Pigeon Sweeps R/L
4x Bird dog R/L
Monday 8/17
WU: 10min
5x Squat to Fold (slow)
5x Sit Up to Fold
5x side lying windmills R/L
5x S.A. DB Muscle Clean to Press R/L (light)
100m Jog
Barbell Complex {25 CAP}
6rds
6x each (35 – 65# +)
Deadlift
BOR
Hang Power Clean
FSQ
Push Press
- Sit Up
100m Run
(can be done with DBs if member prefers) - Optional Med Ball/Core Tabata – Can be any variation of core work that suits member
Fusion 2rds
10x alt DD toe touch
30sec Couch Stretch R/L
30sec Figure 4 R/L
Tuesday
WU 10min
6 lunge openers R/L
10 side plank raise R/L
Supine Twist w/ 6 leg extensions R/L
30sec weighted thoracic openers on foam roller
Practice hang power clean:
2rds 10 reps @25-40% + 10 plank pro/retractions
8rds of 30sec on 30sec off ADD-ON
Power Clean @ 50-60%
Burpee
{start over at 1 each round}
Heavy Lunge Master 15min
10x Lunge – Heavy As Possible KBs (tot)
5 push ups
5 sit ups
Fusion 2rds
10 breath Seated Figure 4 R/L
8 slow Hip Swivel R/L
10 breath Plow pose
Wednesday
WU: 10min
8x KB Good Mornings
8x KB SLDL R/L
8x Touch Jumps
20m Slow Shuffle R/L
Deadlift 15 min to find 3rep HAP
10x light
6x Moderate
5x Moderate +
3x Heavy
3x Heavy
→ 8x Hip-Swivel + Foam roll if needed after each rd
Met CON
4rds
8x KB Row R/L
10x push up
10x sit up
200m Run
Fusion: 2rds
Foam:
Front/Back of shoulders
Lat/Pect
10 breath Pigeon Stretch R/L
Thursday
WU: 10min
8x KB Single Arm Swing R/L 20+
8x DB/KB Single Arm Floor Press R/L 20+
8x Scorpions
12x S.L. Bridge Lifts R/L
100m jog
Bench Press 15 min
(Spot each other after Moderate)
10x light
6x Moderate
3-5x Moderate +
3x Heavy
3x Heavy
→ 10x Fondas + 5x Side Lying Windmills btw sets
12min AMRAP
8x Box Jumps
8x Pull-Ups
3x 10 meter Shuttle Runs
Fusion: 2rds
30sec R/L Foam Roll High Glute and Quads
10x reverse fly (light wgt)
Friday
WU: 8min
8x KB Single Arm Power Clean R/L 25+
8x PVC triple extension to Scare Crow elbows
12x Partner Push Ups
100m Jog
Power Cleans 15 min to HAP
8x 30%
5x 40%
3-5x 65%
3x Heavy as Possible
→ 12x Alt Toe Touches + 12x Flip Switch btw sets (Samurai Stretch PVC)
Met CON
4rds
6x Ring Dips
10x Sprawls
10x SUT w Wall
200m Run w Med Ball
Fusion: 2rds
5x Single Leg Romanian Deadlift R/L
10 breath kneeling Quad Stretch. R/L