Monday 10.19

POWER CLEAN 3x HAP

WU: 9min
5x Tall Pigeon Sweeps L/R
5 breath DB trap Stretch L/R (light)
4x PVC Leg Shave, 4x Triple Ext.
8x DB S.A. Hang M.Clean (light)
8x Shoulder Touch Push Ups

(Foam Roll Triceps, Forearms, Lats as needed throughout workout)

Power Clean 3x HAP [30 min CAP] ;record weight personally
10x light Muscle Cleans*
10x light + M.Cleans*
5x Power Clean (moderate wgt)
3x P.Clean (mod-hvy)
3x P. Clean HAP (record this weight personally)
→ 12x PVC Pro/Retractions (after 1, 2 & 3rd set)
→ 25x Tall Single Unders (after 3, 4 & 5th sets)
→ → 30-60sec Foam Roll, as needed ← ←

Conditioning 4rds
3-6x Pull-ups / or 12x Ring Rows
10x total 5m Shuffles
10x SUT against wall

Fusion: 2rds
5x Drinking Bird to Hallelujah
10 breath Couch Stretch L/R

Tuesday (option to 3x HAP PC if missed Monday)

WU: 9min
5x Tall Pigeon Sweeps L/R
5 breath DB trap Stretch L/R (light)
4x PVC Leg Shave, 4x Triple Ext.
8x DB S.A. Hang M.Clean (light)
8x Shoulder Touch Push Ups
50m Jog

Members that 3x HAPed yesterday, can move on to the 6rd conditioning immediately, or replace the PC with 5rds of Strict Press
Members that want to 3x HAP today can move on to conditioning when they are done and complete as many rds as they can until time is up

Power Clean 3x HAP [30 min CAP] ;record weight personally
10x light Muscle Cleans*
10x light + M.Cleans*
5x Power Clean (moderate wgt)
3x P.Clean (mod-hvy)
3x P. Clean HAP (record this weight personally)
→ 12x PVC Pro/Retractions (after 1, 2 & 3rd set)
→ 25x Tall Single Unders (after 3, 4 & 5th sets)
→ → 30-60sec Foam Roll, as needed ← ←

[6rds] Stamina / Conditioning

• 10 Sumo DL High Pull
• 20 Wall Ball
• 30 KB Swing
• 40 Plank row (total)
  → 40m Heavy Suitcase Carry (after each round) (switch hands at 20m)

Coaches, add core tabata or short core conditioning, if requested by members

Fusion 1-2rds
6x Reverse Inchworms
15x Calf raises L/R
10x Fondas, + 10x Knee Tucks L/R
Vinyasa to pigeon L/R

Wednesday

WU: 8min
10 lunge with high reach (tot)
10 push-up to DD
10 S.L. bridge lift (L/R)
10 flip switch (total)
10 breath Hamstring stretch (L/R)

Mini Stamina
100m run – 200m – Block – 2x Block – Block – 200m – 100m – Walk 50m
Between each run:

• 20x SUT against wall
• 15 V-ups
• 10 Burpees / or Sprawl Jumps / or Atomic Thruster

Finish Early?
TGUs practice until everyone done

Fusion 2rds
20x Clam Shells L/R
15x reverse inchworms
10x S.L. Calf raise L/R
Vinyasa to pigeon L/R

Thursday 10.22

Back Squat 3x HAP

WU 7min
10x Alt. Cossack Squats
10x Fire Hydrants L/R
8x Empty BB back squat
50m Jog

Perform this at beginning, and repeat after 3 sets:
45sec Hip Flexor L/R
30sec Calf Stretch L/R
90sec Glute Bridge Hold

Back Squat 3x HAP
(go over spotting rules/issues thoroughly, if someone wants a spot. I recommend: you and a member on opposite sides of bar to spot for someone)

• Emphasise members rest periods (+/- 3 min)
  8x @ light
  8x @ light – mod
  4x @ mod + ~ 65%
  Repeat stretches
  3x @ Hvy
  3x @ HAP
  → (Foam roll as needed btw rds)

Conditioning as time allows:
3-4rds
16x Leg Raises
16x fast, explosive Wall Shots
8x Alternating S.A. Muscle Snatch (alternating total)
100m Run or Row if available

*(Push Up Tabata, if requested)

Fusion: 2rds
Vinyasa to high lunge (hold 5 breaths) L/R
8x Pigeon Sweeps L/R
10 breath Pigeon Stretch RL

Friday

WU 7min
10x Alt. Cossack Squats
10x Fire Hydrants L/R
5x Goblet Squat w/ 2 arm Curl at bottom of Sq
50m Jog

Members that 3x HAPed yesterday, can move on to the conditioning immediately, or replace the BSq. with 5rds Pendlay Row
Members that want to 3x HAP today can move on to conditioning when they complete 3x HAP and complete as many rds as they can until time is up

Back Squat 3x HAP
(go over spotting rules/issues thoroughly, if someone wants a spot. I recommend: you and a member on opposite sides of bar to spot for someone)

• Emphasise members rest periods (+/- 3 min)
  8x @ light
  8x @ light – mod
  4x @ mod + ~ 65%
  Repeat stretches
  3x @ Hvy
  3x @ HAP
  → (Foam roll as needed btw rds)

Conditioning / Stamina
8-12-16-20-16-12-8 (DB complex)

• DB S.A. Muscle Snatch (L/R)
• DB S.A. Press / PP (L/R)
• 2 DB Front Squat
  — 20 SB Slams btw sets

Fusion 1-2rds
10x Cat/Cow
10x H&K Thoracic openers L/R
2x Vinyasa

Monday 10.26

DEADLIFT 3 REP HAP / (1 REP MAX option)

WU: have members do easy 500m on the rower as soon as they arrive…
10min
8x KB Good Mornings
8x KB Sumo DL High-Pull
5x Side Lying Windmills
100m jog

[35min CAP from this point]
2rds Prep
10x super light DL
Hip/Ankle Stretch Complex (vary)

Deadlift 3x HAP
5x @ 45% GOAL WEIGHT
5x @ 60%
3x @ 65-75%
3x hvy
3x hvy-er
3x HAP
*(Hip Stretch after 1st, 2nd, 3rd sets, Foam roll if needed)

8-10min Conditioning (adjust time as needed)
8x KB Row R/L
8x Swing R/L
8x Floor Press R/L
8x SL Bridge Lift R/L
30x St Leg Crunch

Fusion: 1-2rds
10 breath Pigeon Stretch
10x Thoracic Openers L/R

Tuesday

6min coach led Active/Dynamic Stretch first
WU: 7min
8x PVC Leg Shave
4x PVC Triple Extensions
4x PVC Scarecrow
4x DB Front Rack Squat R/L

OPTION TO DL, if member missed yesterday
Members that 3x HAPed yesterday, can move on to the conditioning immediately
Members that want to 3x HAP today can move on to conditioning when they complete 3x HAP

Practice Hang Muscle & Power Cleans w/BB before starting
8min AMRAP
5x Hang P. Cleans (35 – 85#)
100m Run

12-15 min Work Sesh
25x KB Swings
200m Run
2x Tire Flips (8x Sumo DL High Pull, if not tire flips)
100m Run

Fusion: 1-2 rds
30x Toe Touch Crunch
4x Windmills R/L
Vinyasa to Pigeon R/L

Wednesday

WU 8min
4x PVC Pass Throughs
4x PVC OH Squats
4x Push Up -> DD
4x Superman Reach Back
40m butt kick
40m high knees

Tabata:
Shuffle Touch Jumps

4-5min AMRAPs

1 4-5min

10x KB Swings
10x Sit Ups

2 4-5min

5x Goblet Squats
5x Burpees

Tabata:
Clam Shells L/R

Fusion: 1-2rds
3x Squat to Fold
30x crunch
30sec Puppy Pose
5 breath Seated Lord of Fishes L/R

Thursday

WU 8min
5x S.A. OH DB Strict Press R/L
5x S.A. OH DB Shrug R/L
10x Crunch
10x Superman
150m Row (start some here)

Push Press From Rack — record 3 REP HAP
8x @ 25% OF GOAL WEIGHT
10 breath Lat stretch R/L
6x @ 35%
10x 2sec Scapular Depression
4x @ 50%
30sec foam roll R/L
2x @ 75%
1x @ 85%
1x @ 90%then, at least 2 min rest
1 REP MAX

Option: for those that are early finishers
60 on 30 off – Add On [5rds] start over at 1,1 every round
Plank Row (R/L)
Sit-Up

Fusion: 2rds
4x Advanced Windmill (twist, then lower) R/L
10x 90/90s
Supine Twist w/ 6x Leg Extensions (R/L)

Friday

WU 9min
12x KB swings
10x halos
10x bridge to situp
100m run

6 rounds

• 10 Prisoner get-ups
• 20 Burpees
• 30 weighted sit-ups
• 40 L/R mountain climbers
  — 100m MedBall Run – after each round

10x EACH
One member holds Plank or Boat Pose while a partner sprints 100m

Fusion 1-2rds
10 breath superman hold
12x Plank to DD toe touch
Vinyasa to sphinx hold
Chest opener – wall L/R