Monday 6/1

WU: 10min
5x SUMO DL then Hold Goblet Squat (GSQ) for 3 count
5x Kneeling Instep to Hammy L/R
10x 1-1-3 Sit-Ups
Jog 50m, High Knee 25m, Butt Kick 25m (use 100m route)

Strength Stuff:
6rds (first 2 rds are build up)
5x Deadlift @ 55-70%
20m Awkward Farmer Carry L/R

400m BUY IN
10-1
KB (or BB) High Pull (35 – 53#)
Row L
Row R
400m CASH OUT

Fusion 2rds
10x 1-1-3 Sit Up (Quick Up, 3sec Down)
5x Pigeon Sweeps L/R
5x Kneeling Hip to Hammy R/L

Tuesday

WU: 10min, after 5min Active Stretch
30sec each of:

• Gandalf L/R
• Couch Stretch L/R
• Hamstring L/R (with a strap or band)
• Supine Twist (leg ext. If desired) L/R
  5x DB/BB Hang P. Clean to Press R/L (light)

Barbell Complex {25 CAP}
6rds – 6x each (35 – 65# +)
Deadlift
BOR
Hang Power Clean
FSQ
Push Press
-Sit Up
100m Run

Core Tabata / Isometric Core Work – Can be any variation of core work that suits the coach

Fusion 2rds
10x Plank to DD Toe Touch
30sec Couch Stretch R/L
10x H & K Shoulder Protractions/Retractions

Wednesday

WU: 10min 30sec each of:
Squat to Fold (slow)
Sit Up to Fold (2 sec down, quick up)
Standing Shoulder/Chest Opener L/R
Kneeling Adductor L/R
Figure 4 L/R

Strength + Hold
4rds
10x Seated Arnold Press (last rep, hold curl position for 5 sec +)
45sec High Plank Shoulder Taps rd 1 & 3,
45sec Squat Hold rd 2 & 4 (wgt optional) (don’t bottom out)

4rds Met Con
12x BB Back Squat @ 30-450% 1RM
12x total Plank Row @ 20-45# DBs
12-20x Quick Wall Shot (quick and close to wall, not explosive)

Fusion 2rds
15x H & K Bear 5sec Holds
10x Single Leg Bridge Lifts L/R
30sec Supine Figure 4 L/R

Thursday

WU: 6min
Plank to DD toe touch
Lunges 10m and Back to P1
(Switch, repeat)

Strength Stuff + Move Fast
4rds
Heavy DB Shrugs
10x total Shuffle
100m Run

AC/DC’s Thunderstruck Burpees

3rds
10x Broad Jump
8x Box Jump / Step Up
6x Reverse Burpees in Fusion Room

Fusion 2rds
10x Hip Swivel
10x Scorpion

Friday

WU:
Active/Dynamic Stretching FOR 6+ min

1rd
6rd Tabata style:
20sec Air Squats w/ 10sec pause at bottom of squat

Strength: 5rds
5x Back Squat @ 35-50% 1 Rep Max (pull bar from ground)
12x H&K Thoracic Opener L/R
12x total Alternating SL RDL

Conditioning: Teamwork
12 min
P1: 400m Run (pacer)
P2: 1-5 Pull-Ups/Jumping Pull Ups (repeat after a bit of rest)
P3: Plank Row

Fusion 2rds
30sec Hammy Stretch R/L
10x Hip Swivels

6/8/20
Monday

WU: 8min
5x pvc oh Squat
5x Wide Push Up – DD
5x Side Lying Windmills R/L
20x Bridge Lifts
100m jog

4rds
10x Hvy KB Sumo DL
10x Hip Swivels
5x Swings

Conditioning:
Buy in: 150 single unders (or 50 double unders)

10-1
OH Walking Lunge (10# – 45# plate)
SlamBall Slam
Push Up

Cash out: 150 single unders (50 double)

Fusion 2rds
20x r/l Penguin Crunch
10x Superman Reach backs
5 breath Supine Twist R/L

Tuesday

WU: 8min
8x Single Arm KB 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 Childs Pose TTN rl

Wednesday

WU 10min
6x Squat to Fold
10x Front Hanging KB GMs
10x Goblet Squat
10x Straight Leg (only) Fondas R/L
10x Superman
100m Jog

15min Work Session
10x DL @ 30%
2x Chin Ups
8x DL @ 40%
4x Chin Ups
6x DL @ 50%
6x Chin Ups
4x DL @ 60%
8x Chin Ups
2x DL @ 70%
10x Chin Ups
(go back down in wgt and repeat, IF DONE EARLY)

Conditioning
EMOM 10 min
6-10x BB Thrusters @ 60% PP 1RM
(if ultimate goal of 10 @ 60% is not achievable with at least 15 sec rest, then closest number that is)

Fusion 2rds
8x Alternating Squat reach
8x Rolling dislocates w/PVC
2min Foam Roll on back and shoulders

Thursday

WU 2rds
6x suitcase lunge light R/L
16 alt KB swings
10x push-ups
15x single leg bridge lift R/L
100m jog

Conditioning #1
4rds
10x Hybrid KB swing
10x GSQ
10m Reverse Bear Crawl KB drag

Cond. #2
10-1
KB Row R/L USER’S CHOICE
KB Press R/L USER’S CHOICE
2 TGU AFTER
Suitcase Carry 40m

Fusion 2rds
5-10 breath ArmBar
10x Side Plank raise R/L
5-10 breath Pigeon R/L

Friday

WU: 10mn
10x Push Up
10x Sit Up
10x Lunge
10x Squat
100m Jog

Strength Stuff 4-5rds
30sec DB/KB Standing Side Hold
30sec Single Leg Bridge L/R
15x Wtd Sit Ups (hold wgt at chest)

5rds Conditioning
6x Curtis P’s
12x 180 Jumps
200m Run

Fusion 2rds
5x Cat/Cow
Vinyasa to 10 breath Pigeon L/R
Foam Roll where needed

6/15

Monday
The Hub & Spoke

WU [2rds]
HUB: 6 straight leg sit ups (ALWAYS start and finish with HUB)
SPOKES:
6 push up openers
6 superman reach backs
6 alternating cossack squat http://bit.ly/2tXqGaQ
6 sprawls

Med Ball HUB & SPOKE
[3rds]
HUB: 10 total MB (wtd) Sit Ups
SPOKES:
10 Wall Shot
10 Twist Throw R/L (wall)
10 OverHead Throw (wall)

Strength & Conditioning HUB & SPOKE
[3rds]
HUB: 5 burpees
SPOKES:
5 Muscle Clean & Press (push or strict) work up toward 60% PP last round
5 Romanian Deadlift (same wgt as muscle clean)
10 Alt. BB Lunge (same wgt as muscle clean)
100m run
(20 burpees per round)

Fusion 2rds
30 sec Hamstring Stretch R/L (coaches choice)
15x Fondas™ R/L

Tuesday

WU: 1rd
Active and Dynamic Stretching (turf)

Stretch: 1rd
30sec Calf Stretch w achilles activation R/L
20x Wall leaning Sideways Leg Swings (over and back = 1)
20x Wall leaning Front to Back Leg Swings (over and back = 1)
30sec Standing QUAD Stretch R/L

HIIT #1
3rds
30x Alternating KB Swings
30x Crunch
Jog to 100m mark, sprint back

HIIT #2
3rds
8x Box Jump
30x total Plank Twist
60x Single Unders – or 40x double under

Strength Work Session
[3rds]
10x Deadlift @45-55%
10x Narrow Push Ups
10x HVY KB Swing
100m Wgt carry

Fusion 2rds
30sec Figure 4 against Wall R/L
30sec Couch Stretch R/L
5x Drinking Bird to Hallelujah

Wednesday

WU:
[2rds]
8x KB Swing
8x KB Goblet Squat
8x Alternating Squat Reach
8x Supermans
200m Jog

Strength: Front Squat to Med Ball (16 min Cap)
10x Light
8x Light +
8x 60% 1RM
5x 70% 1RM
5x “ “
→ First 3 SETS 10x Bent Over Fly

10 – 1
Wtd Step Ups (total)
DB Hang Power Cleans
Burpees or Single Arm Sprawls (total)
→ After 10, 5 & 1 Awkward Farmers Carry to Mural and Back (switch @ mural)

Fusion:
[2rds]
10x Plank Twist
6x Bird Dogs (R/L)
2x Slow Vinyasa to Child’s Pose

Thursday

WU: 8min
5x Push-up DD
5x Thoracic Openers (hand behind neck, elbow opener) R/L
10x Hip Swivels

100M JOG

1rd
80m Front Rack Walk with the weight that will be used for Curtis P
(Hyde Park – Mural to Mural) (Manor – Length of turf and back)

2min Foam roll where tight

Curtis P Complex (35-95#)
[5rds]:
5x Curtis Ps
10 Sit Ups
rd1: 50m run, rd2: 200m, rd3: block, rd4: 200m, rd5: 100m

Curtis p
1x Power Clean
1x Lunge R
1x Lunge L
1x Push Press

Fusion: 2rds
5 breath Kneeling Adductor
5x Pigeon Sweeps R/L
5 breath child’s pose

Friday

WU: 8min
10x Flip Switch (like a wide mountain climber)
6x Push Up openers
10x hip swivel
6x sit up
20x bridge lift
50m jog

1700s – The Russian KB workout
4rds
25x KB Swings
10x Lawnmower Row R/L
5x Suitcase Deadlift R/L
40m Farmers Carry

1800s – The Sandow Workout
4rds
12x Alternating Bicep Curl
6x Bent Press R/L
12x Push Ups
6x Pull Ups

1900s – Deadlift and StrongPerson
4rds
8x BB Deadlift @ 50%+
40m Double Plate – Chest Carry 45s

2000s – AMRAP
8min
8x DB Hang Clean & Press
10x walking Lunge
12x Floor Press

Fusion 2rds
5x Side Lying windmills R/L
5 breath Supine Twist R/L
5x Cat Cow