Monday 7/20

Active stretching
WU: 8min
5x PVC/BB Leg Shaves
5x PVC/BB Front Squat Squats
10x total Lunges
5x Push Up to DD (w/2 breath pause in DD)
20m Tall, Relaxed Side Shuffle L/R

3-4min (warm up pace)
KB/Sprawl Add On

3rds 55-95#
21 Deadlift
15 Front Squat
9 Push Press

Coach’s Choice TABATA (just 1)

Fusion 2rds
30sec Seated Figure 4 (rock right to left)
30sec Couch St L/R
Foam Roll as needed

Tuesday

WU: 10min
10x Air Squats
5x Lunge Openers, away from lunging leg R/L
10x Side Lying Windmills L/R (use a small DB to anchor hand, if desired)

1rd Stretches
30 sec Hamstring Stretch R/L
30 sec Hip Stretch R/L
30 sec Chest/Shoulder Stretch R/L
(all coaches choice)

Strength: Back Squat
10x Light
8x Light + 40%
6x Moderate 50-60%
6x Moderate 50-60%
4x Moderate + 70%
→ 15x Hinged Rvs Flys (no wgt) btw Rounds

Metabolic Conditioning:
2rds
5min Amraps
8 Floor Press / 16 alt fp (2nd rd)
8 Wtd Sit Up

[if you get to 10 reps of each, start over at 1, until 5min]

Fusion 2rds
15sec Gandalf Lat Stretch L/R
10x Single Leg Balance – Thoracic Reach L/R (reach and touch a wall behind you)

Wednesday

10min
8x Alt DB OH press (20-30# +)
8x Alt Toe Touch
6x Sprawls
50x Single Unders

Skill/Strength
3rds
6x light OH squat
12x H&K Single Leg Donkey Kicks L/R

Deadlift 5rds
5x Deadlift @ work up to 60-70%
10x Dead Bugs

10-1
Sprawl jumps
Weighted Sit ups

Fusion 2rds
8x Slow Alt Scorpions
5x H&K Thoracic Reach (R/L)

Thursday

WU: 8min
8x Crunch to Sit Up
20x Superman Flutter kicks
100m Run
→ 5x Lunge openers R/L

Core – Skill complex
[4rds] (Heaviest DB possible)
6x Single Arm Floor Press (R/L)
6x Sandbell Throw n Chase

Conditioning:
[3rds]
200m Row
25x KB Swing (break as needed, moderate wgt)
20x S.A. Push Press R/L (10-15% BW)
5x atlas stone attempts? or various core work (coaches choice)

Fusion 2rds
10x Bird Dog R/L
10x Side Lying Windmills L/R
10x SL Glute Bridge L/R

Friday

WU: 8-10min
5 breath light Trap Stretch L/R
8x BB Muscle Cleans
4x BB Single Leg RDL L/R
8x KB Swing
4x Fire Hydrants L/R
50x single unders

Power Clean 5×6 (progress: 40, 50, 60, 65, 65%)
12x Alt Toe Touches L/R = 1
*Work up in weight
*(Samurai Stretch PVC, Banded LAT stretch)

CONDITIONING (moderate pace)
8-1
Heavy Plank Row (l/r = 1)
Wgt Sit Ups (vary)

1-8
Alternating Heavy Floor Press (r/l = 1)
Alternating Lunge (r/l = 1) (weighted option)

Fusion: 2rds
5 breath light Trap Stretch R/L
10 breath Couch Stretch R/L
Supine Twist w/5 floor angels R/L