Hey! Enjoy!

Monday

WU 10min
10m Lunge (D/B)
5x Sprawls
10m Soldier March (D/B)
10x KB Swings
20m Side Shuffle (D/B)
10x KB – GMs

S) 5rds after BB only rd
6x RDL (work to 40% +/- 1RM DL)
10x Push Ups + R/L Shoulder Tap
1min rest

5 rounds 1 min per station of:
Hollow body rocks (anywhere from feet tucked hands down by side to all limbs extended)
Burpees
Weighted Sit Up 25-45#
Rest 1 minute
Notes: Archetypes: Pistol w/ Press to FR (to OH) (burpee), Global Flexion (hollow body rock)

Fusion 2rds
10x Hip Swivels (tot)
30sec Couch Stretch R/L

Tuesday

WU 10min
4x BB only Leg Shaves
2x BB only OH Press
4x BB only Back Squats

Cat Cow /or/ FR Glute Smash (switch glute next rd)
100m jog

KB Strength 2rds
10x Hvy One Arm KB High Pull (Left, then R)
1x Heavy TGU (Left, then R)

4rds Back Squat
8 @ 45%
15sec Calf Mobility R/L
6 @ 55%
30sec Hip Stretch Complex R/L
4 @ 70%
10x Strict Glute Fondas R/L
200m Row
Rest, then 1-4 @ 85-90%

Conditioning
7min – Add On
Wtd Step Ups (r/l = 1) *20-40# DBs each hand
One Arm Wtd Sit Up (Change hand each new round)

→ Block Run finisher, if time allows

Fusion 2rds
30x Hinged Reverse Fly (no wgt)
3x Vinyasa (look over shoulder 1 breath r/l each time)
8x Reverse Wrist Rocks

Wednesday

WU: 10min
20 sec Bridge Hold
10x Hip Swivels
10x GM’s
10x Lunge & Twist
30sec Figure 4 R/L

Skill Work: 8rds
5x 4in raised Deadlift (use at least one 45lb Plate on each side of bar underneath the plates) (light weight, go up if form perfect)
8x Front Shoulder Raise

Metcon: 2rds
20 2-hand swings + 5 sprawls + 5 box jumps
20 Alt-hand swings + 5 sprawls + 5 box jumps
20 swings R + 5 sprawls + 5 box jumps
20 swings L + 5 sprawls + 5 box jumps
→ 200m run between rounds only

Fusion: 2rds
10 double-up sit-ups (SB on feet or with partner; come half-way up, back down, all the way up)
15 seconds hands reversed up-dog
15 seconds “marching” down-dog (like walking the dog, but switching feet completely off ground)
3 Vinyasa

Thursday

Active Warm Up – High knees, butt kicks, side shuffle, etc.. (5min)

WU: 8min
8x Lunging PVC Pass-throughs (like dislocates, but do not let arms fall behind)
5x SA DB press R/L
8x Sprawls
8x Sit Ups
100m jog

6min AMRAP
5x Push Press @ 45%
5x Barbell Burpees
40m Run

Thunderstruck:
Sprawl Jumps

Tabata 1:
BB Squats / Squat Jumps

Tabata 2:
Atomic Thrusters or Toes to Sky

Fusion 2rd
10 Windshield Wipers
10 breath Supine Twist R/L

Friday

10min WU
15sec banded lat
15sec Calf Stretch
10 push ups
10m walking soldier marches
10m walking Lunge
100m jog out

3rds
10x leg raise
3-5 Pull ups
30x Superman flutter kicks
200m run

3rds
12 hang cleans @ 30-40%
3-5 chin ups
10m broad jumps

Tabata, choice – no grip

Fusion 2rds
4min Foam roll lats
30sec Figure 4 against wall

4.27

Monday

WU: 8min
5x Air Squats
5x Toe Balance Squats
5x BB Leg Shaves
5x Hang Muscle Clean (have members take a full breath at rack position)
20m side shuffle

Strength: 16 minutes
3x DL — 2 sec Hinge Pause — Power Clean
(Full Deadlift, then lower to respective “hinge” position with 2-sec pause pulling bar into quads above knee, then return to the floor and perform full PC, return to floor)
2x Turkish Get Up (R/L)

MetCon: 3rds, fast: 16min time Cap
Run 400m —> sprint last 100m
20x Alt. KB swings
10x push jerk/press
-rest- 30 sec +

Fusion: 2rds
5x Y&Ls
5 breath Kneeling adductor R/L
5 breath Plow

Tuesday

WU: 6min
10x PVC Air Squats, to Med Ball
5x Lunge Openers, away from forward leg R/L
10x Sit Up & Fold

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

Strength: Back Squat
10x Light 30%
8x Light + 35%
6x Moderate 50%
4x Moderate – Heavy 65%
2x Heavy 75-80%
→ 3-6x Pull Ups btw Rounds
→ Hip/Ankle Mobility as needed

Conditioning:
6min Add On
Floor Press
Wtd Sit Up

6min Add On
Plank Row
Inchworm to Push Up

Fusion 2rds
15sec Banded Lat Stretch R/L
10x Standing on One Leg Thoracic Reach R/L reach and touch a wall behind you

Wednesday

WU 8min
6 BB Hang Muscle Clean
6 lunge openers R/L
10 side plank raise R/L
Supine Twist w/ 6 leg extensions R/L
Vinyasa – turn and look over each shoulder while in up-dog

8rds of 30 on 30 off “Add-On”
Hang Power Clean
Sprawl jump
{start over at 1 each round}

Lunge Master 200™
200 walking lunge
Break when needed
5 push ups, 5 sit ups every 20 lunges

Fusion 2rds
10 breath Seated Figure 4 R/L
8 slow Hip Swivel R/L
10 breath Plow pose

Thursday

WU: 8min
10 alt reverse lunges w PVC Pass Throughs
5x PVC Squat to Behind the Neck Press
5 breath Calf Stretch
10m Bear Crawl (flat spine)
100m jog

[4rds]
5x Barbell Split Squat R/L (from rack, or pull from ground) (35-85#)
10x slamball slams (slow between reps, each one explosive to the ground)

3rds (55-95#)
10x BOR
10x Hang Power Clean
30x Crunches

3rds Fast (20-50#)
10x Lawnmower Row R/L
6x Single Arm Push Press R/L
100m run

Fusion: 2rds
1x Vinyasa to High Lunge R/L
5 breath instep to pigeon R/L

Friday

WU: 8min (after active stretch)
10x PVC Triple to High Pull
10x KB swings
2x Vinyasa
200m jog

4rds Strength (after BB wu)
5x Push Press (work to 70% PP)
1x TGU R/L
Foam roll to relax shoulders after first 2 rounds

6rds
12 Alt Swing
10 burpees
5 Single Arm Wall Shot R/L
100m run

Fusion 2rds
5 breath Kneeling adductor R/L
10 breath Single Leg Hamstring Stretch R/L
10 breath seated twist R/L

Monday 5.4

WU: 8min
8x PVC Leg Shave to High Pull
10x KB front-hanging Good Mornings
4x Cossack Squats R/L
50x Single Unders

1rd [5 min] – set BBs up for PC first
→ Foam roll Lats / Glutes / Shoulders
→ 30s+/- Banded Lat Stretch R/L

POWER CLEAN [15 min CAP]
8x Super-Light *Muscle Cleans
6x Light + Power Cleans
4x Moderate Power Cleans
2x Heavy-ish PC (this to prep body for HAP)
3x HAP
Rest As needed:
→ 30sec-1min Wrist and Shoulder Stretches
—> oh tricep ext
—> Plank ret/pro

Quick HIIT #1
3rds
10x Burpees
8x Jump Squats (emphasis on soft landing)
6x Alternating Single arm Muscle Snatch (alternating total, bring DB to ground, then switch)

Quick HIIT #2
3rds
10x Plank Row @ 15% bodyweight
10x Atomic Thruster
100x Single Unders

Fusion: 2rds
5x Sit-up to fold
5x Drinking Bird to Hallelujah (3 point touch & reach)
Vinyasa to pigeon R/L

Tuesday

Dynamic stretch, then:
WU: 10min
5x S.A. DB Clean to Press R/L
10x prone Aguamans
5x PVC Push Press (technique)
50x TALL Single Unders

Rep Practice [8min]
8x Push Press @ 45-95
8x BB Sprawl Jump overs
8x Sit-Ups

Air Squat Tabata

3rds-4rds
5x Pull Ups
6x Sprawl Jump Tuck
12x SUT w Partner total
Roundabout/school Run w Med Ball switch w partner halfway

Fusion: 2rds
5x Single Leg Romanian Deadlift R/L
30 sec Kneeling Couch Stretch. R/L

Wednesday

WU: 8min
10x KB Front Hang Good Mornings
10x KB Sumo DL High Pull
5x 5meter Shuttle R/L
100m Jog

Max Rep Practice [8 min] mod pace
8x Light Deadlifts
15m Bear Crawl
50m Run

Work Capacity – easier pace
15-20 min
10x Box Rows R/L
3x Box Jump
10x Triple Russians
100m Run

Fusion: 2rds
10 breath Pigeon Stretch
10x Windshield Wipers
10 breath Hamstring Stretch

Thursday

WU: 8min
P1:
5x DB SA Front Rack Squat R/L
5x DB SA Press R/L
5x Wide PU to DD
5x Butterfly Sit Ups
P2:
Jump rope until P1 is done

1rd 3min
Lat / Shoulder Foam Roll

Hang Clean to Push Press [15 min CAP]
8x Light 30% PP 1RM
8x Mod 45% PP 1RM
6x Mod + 60% PP 1RM
3x Heavy-ish 70% PP 1RM
2x Heavy + 80% PP 1RM
→ 5x Sidee Lying Windmills
→

Metcon: 21-15-9-3
T2B / K2E (knees to elbows) / Seated Knee Tucks
Slamball Slams
Wall Shots
→ Finish entire Workout with Block Run

Fusion 2rds
30sec Flat Back, legs on wall
30sec Kick Through Hip Stretch R/L

Foam Roll as needed

Friday

WU: 8min
8x Alt Squat Reach
10x KB Swings
12x Bridge Lifts
100m jog
→ 5breath Calf Stretch / Hip Stretch

*** Spend extra time going over how to spot for these Heavy Lifts

Back Squat [15 min CAP]
10x Super-Light
8x Light +
3-5x Moderate +
3x Heavy
3x HAP
—> 10x Dead Bug between sets
*** REST (Foam Roll, if needed)

Quick HIIT #1
3rds
15x KB Swings
5x Pull Ups
10x Wall Ball
2x 15m sprints

Quick HIIT #2
3rds
10x Sprawls
10x Short Quick Broad Jumps

Fusion: 2rds
Spend 3min Foam Roll High Glutes and Quads
10x reverse fly (light wgt)

Monday 5.11

WU: 8min
3x Slow SqoFo
1x Vinyasa to Low Lunge R, then L (hold each lunge 5 breath)
5x Sprawl Jumps
3x 4 point Toe Touch R/L (do not shift wght, stay balanced on one leg)
200m Jog

15min Conditioning (nice even pace, as if stamina session)
5x Push Up
5x Sit Up
5x Air Squat
10x KB Swing
200m run (row if/when available)

Strength Practice 4rds (go heavy as desired)
16x Alt Floor Press @ 15-20% body weight
10x Front Rack DB Squat – same weight
10x 90/90s

Fusion 2rds
5x Dislocates from Squat Position (modify to kneeling, if needed)
5x Lunge Opener R/L
Foam Roll anything needed

Tuesday

WU: Dynamic Stretching before:
10min
10x Side Plank Raise R/L
5x Supermans
10x Situp to Fold
5x Bird Dog R/L
10x Leg Shaves

Light Deadlift Practice (light is relative to member strength, but I have put a general range)
3rds
10x light wgt (recommended – 35-55% DL 1RM)
10x Flat Back 90/90s
20x crunch

3rds (4 people per Rower)
4 people start on rowers, have them row 400m @ easy-mod pace first round, then fast pace second and third rds.
The remainder of the class attendees will rotate through the following exercises, until a rower becomes available. Have members complete these exercises, then start over until a rower comes available. It will be efficient to have members line up behind their assigned rower while working through the following:
8x Suitcase Deadlift R/L (w/KB)
30x Flat Back Flutter Kicks
16x Alternating KB Swings
30x Superman Flutter Kicks
REPEAT WHEN DONE, UNTIL ROWER OPENS –
Keys here are to not rush the movements,go heavy, if desired, but don’t treat as an AMRAP, nor add anything other than what’s listed.

3rds
6x Kneeling DB OH Strict Press (R/L) (one knee down, one up, heavy as desired, avoid lower back arching)
6x Triple Russians
50x Single Unders

Fusion 2rds
10x Fire Hydrants R/L
FOAM ROLL GLUTES, SHOULDERS, UPPER BACK

Wednesday

WU: 6min
P1: single unders until p2 done
P2:::
6x Hip Swivels
8x Bridge Lifts
10x Leg Raise

5rds
10x Weighted Step Ups (no slouch, heaviest possible)
5x Kneeling KB slashers R/L (w:35 m:45)

3rds KB Complex
16x Alt Swing
8x BOR R/L
8x Hang Clean R/L
8x GSQ tot
8x Press R/L

Tabata + 1 (4:20min)
Crunch R elbow L knee
Crunch L elbow R knee
Leg raise

Tabata (3:50min)
Atomic thruster
Super mans

Fusion 2rds
4x Windmill R/L
10x 90/90s
15sec Supine Twist R/ L
Couch Stretch R/L

Thursday

WU: 8min
6x PVC OH Squat
15sec Gandalf Stretch R/L
6x Atomic Thrusters
15sec Quad Stretch R/L
100m jog

Add On [10min]
(1 Swing, 1 Burpee, 2 Swing, 2 Burp, 3, 3, ….)
KB Swing
Burpee

→ → Finish with 4x 150m Build Ups (continuous loop around block – twice)
jog or walk 43rd & 42nd, build ups on Ave A and Alley
Manor: Alley build up, Curtis walk, 22nd b u, Walnut walk

Fusion: 3rd
4x Advanced Windmill (twist, then lower)
5x Frog Stretch
6x Scorpions

Friday

WU: 10min
6x Lunging Dislocated
6x OH SQ
3x Push Up
3x Sit Up

Bench Press
3rds
10x light to mod

• Foam Roll Shoulders strictly

3rds Partner Work
P1: 200m jog
P2: perform the following:
8x Empty BB Deadlift
8x Empty BB Hang Power Clean
8x Empty BB FSQ
8x Empty BB Push Press

5min Squat Test
Foam Roll where tightest

Fusion 3rds
30sec Rolling adductor stretch R/L
10x Situp to Fold
5x Single Leg Bridge Kick through R/L