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

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

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

Monday 7.6

WU: 8min
100m jog
10m Walking Quad Stretch
10m Walking Knee Hug
5x Push-Up to DD (slow)
5x Bird Dog (L/R)
5x BB only Back Squats

5rds Strength
5x Back Squat (add wgt each rd, work to heavy last 2 rounds) (50-75%)
20m Shuffle b/w rds
6x Slow Scorpion

18-14-10
BB (or DB) Push Press
Plank Row (each arm) (come to knees if failure)
Then: 10m lunge then 5 sprawl jumps (btw rds)

Fusion: 2rds
3 Wide Leg inchworm to Upward dog
5 breath Couch stretch
5 breath Frog Adductor Pose, rock forward and back each breath

Tuesday

WU 8min
8x 5m shuffle with touch jump each side
6x Squat w/alt reach (slow, deep breath each)
10x plank to DD toe touch
10x alternating toe touch

Muscle Cleans [5rds]
8x Muscle Cleans (light-mod) (first round with BB only)
40m two-DB overhead carry

10 min Add On (start over at 1 when you reach 10)
Plank Makers, (20/25% body weight each hand) (push, pull, pull)
Hanging Leg Lift (pull up bar) (or leg raise on floor)

Core Tabata: Coaches Choice

Fusion: 2rds
10 lateral raises (w/light DB)
10 forward raises (w/light DB)
3 Vinyasa
5 breath bent elbow Chest opener R/L (against wall or on ground)

Wednesday

WU: 10min
5x S.L. RDL (L/R)
10m Slow & Low Shuffle (L/R)
15 sec Superman Hold
15 sec Calf Stretch (L/R)
100m jog

Strength 4rds @ 50-60%

• 3x Narrow DL
• 3x Sumo DL
• 3x Conventional DL
  3x Pull Ups
  Max rep Wtd Push Up (plate on back)

Conditioning
Buy in: 400m

6rds
6x Box Jumps
10x KB High Pull (R/L)
6x Burpee / Sprawl Jumps

Cash out: 400m

Fusion 2rds
30x Crunches
10 breath Standing Fig 4 (L/R)
3x Vinyasa

Thursday

WU: 10min
5x Lawnmower Row L/R
1x Turkish Get Up L/R
12x Sprawls
12x Sit Ups
50m jog

StrongPerson Work [4-5rds] {15m CAP}
40m Double Plate Hug Carry (example: sandwich 2x 25# plates, hug and carry)
6x Hanging “Slow” Leg Raise (vary grip, if desired)
10x Fonda R/L

1 Power Conditioning [8min] AMRAP

8x Single Arm Wall Shots R/L
20m “Speed Walk” Farmer’s Carry
12x Jumping Lunges

2 Power Conditioning [8min] AMRAP

12x KB Swings
12x Sprawl Jumps
100m distance: 50m Sprint, slow Jog back 50m

Fusion 2rds
20x total Bridge with Alternating Glute Disengagements
10x Leg Raises
30sec Pigeon R/L

Friday

WU: 8min
turf Slow/Low Shuffle (10m & back) (keep feet far apart, in a deep squat position)
20 total bicycle crunch
40 total superman flutter kicks
100m jog (with High Knees off and on during the run)

1: 5 rounds

5x single-leg two-DB Hinged Row (heavy as possible!) L/R
15 V-up
Mural to Mural Farmer Carry + Front Rack Carry back

2: 5rds StrongPerson Training

5x Tire Flip ??
15m Sled Push ??

Fusion: 2rds
5 breath hands rvs upward-facing dog hold (move around)
20x Coccyx Lifts
10 slow kneeling Plate Halo

Monday 7.13

WU: 8min
100m run
5 Squat to Fold
5 push-up to DD
5 bird-dog (R/L)
10 hip swivel
10m soldier march
10m high knees

1: 3rds of each pair:

• 20 Slamball slams + 8 box jumps (quiet landings)
• 20 Alt KB swings + 5 broad jump Burpee
• 20 wall balls + turf skip (for height) (down/back)

2: 10 minutes

• 12 split squats, foot elevated, two-DB in suitcase position (R/L)
• 10 one-DB curls in squat position R/L
• 5 jump-over tire flips

Fusion: 2rds

• 2 inchworm with 3-breath hold in forward fold
• 5 breath high lunge calf & hip flexor stretch (back foot flat!) R/L
• seated straddle fold (“pancake”)

Tuesday

WU: 8 min Dynamic Movement
Walking stretches:
Lunge
Hamstring
Quad
Inchworm w/ Push Up
Static Stretch <15 sec:
Chest Opener
Calf
Hip

StrongPerson Prep: 5rds
8x Moderate DB Bench Press
8x Split Squat with light weight
8x Partner Leg Throws

Conditioning 15min
10x Wall Ball
10x Sprawl
20m Sandbell Throw and Chase (make lanes)
100m Run

Fusion 1 rd
15sec Partner Supine Twist each (Palm on opposing shoulder and knee *only if members are comfortable with this)
15sec Partner Hamstring Stretch each
15sec Personal Chest Opener R/L

Wednesday

WU 10min
6x Squat to Fold
6x Lunge Openers R/L
10x Scorpions
Spend Time Foam Rolling LATS and Shoulder
Coaches, give any mobility technique that may get members more comfortable with front rack ROM

Strong Prep 5rds
5x Front Squats (build up in weight)
10x Standing, OH Tricep Extensions

Conditioning [2 rds]
-Half Mile Run
-Chipper: 50x each:
Sumo DL High Pull
DB Push Press
Sit Up

Fusion 2rds
5x PVC Pipe Back Squat to BTN Press
6x “Slow” Hip Swivel

Thursday

WU: 6min w/partner?
P1: Hold Goblet Squat (GSQ)
P2: Run 20m, do 6 push-ups, run back

StrongPerson, then Move
5rds
5x Tire Flip
10x 4-Point Jump (mark 5points; center, then north, south, east, west 18in each from center; have athlete start in center and jump N, S, E, W, 10 times)

400m, 10-1, 400m
KB Swing
S.A. Press R
S.A. Press L

Fusion 2rds
15x Crunch to Sit-up
5x Static Lunge Torso Twists R/L (w/arms extended out to sides, bent at elbows)
5x Kneeling Hip to Hammy R/L

Friday

WU: 2rds (8min) after Active Stretch
6x Squat to Fold (slow)
6x DB Power Clean to Press R/L (light)
200m

Barbell Complex {25 CAP}
6rds – 6x each (m: 65, w: 45 +/-)
Deadlift
BOR
Hang Power Clean
FSQ
Push Press
-Sit Up
50m Run

• Optional Med Ball/Core Tabata – Can be any variation of core work that suits you

Fusion 2rds
10x alt DD toe touch
30sec Couch Stretch R/L

Monday – 6.29.20 

WU: 10min

8x Push-up Opener

8x Goblet Squat

8x S.A. Swing R/L

100m Jog

5 breath Calf Stretch R/L

Skill Work: 4-5rds 

6x Suitcase DL  (R/L) 

10x Alt Staggered Push Ups

Plyo / Conditioning: 25min (continuous work)

3x Broad **(Box Jump modification)

400m @ mod. speed

6x Broad Jump

Roundabout @ 75%

9x Broad Jump

Sprint 200m

12x Broad Jump

Sprint 100m

Fusion:

20x Fire Hydrants L/R

10 deep breath Supine Twist L/R

10 breath Hamstring Stretch L/R

Tuesday

WU: 8min

8x PVC Pass-Throughs

8x PVC (behind the neck) Press to OH position, then Squat 

8x PVC Scare Crows

8x 1-1-3 Sit Ups

100m jog

Strength: Power Clean

8x @ 40% (light)

8x @ 50%

5x @ 60-75%

5x @ 60-75%

→ 10x Fire Hydrants R/L

→ 10x Butterfly Sit-ups

2rds

10x Leg Sweep practice L/R (from hip extension position to sweep to half kneeling)

2x TGU (full form practice) L/R

4rds at heaviest possible

Turkish Get Up (1x Heaviest possible on each side. Build Up)

60sec Squat Hold

100m jog

3x 200m Relay, with partner (distanced) (Row or Run)

Fusion: 2rds

Foam Roll Lats 45sec L/R

10 breath supine knee hug L/R

10x Seated S.L. Tibialis Flexions L/R

Wednesday 

WU:10min

4x Narrow Push Ups

4x Wide Push Ups

8x Crunch to Sit Up

20x total Superman Flutter kicks

5x Lunge openers R/L

100m jog

Skill Couplett

[4rds] 

6x Single Arm Floor Press (R/L) (Heaviest DB possible)

12x Wall Ball (8-14#)

Conditioning:

[3rds]

Pacer 1: 200m Row or Run

P2: KB Swing (break every 15) until pacer is done

P3: single arm Push Press R/L (5/5) repeat

P4: various core work (coaches choice)

Fusion 2rds

10x Bird Dog R/L

10x total Windshield Wipers

15x Glute Bridge 

Thursday

WU 10min

8x Alt Reverse Lunge

6x Sprawls

6x Push Ups

100m run

Skill: Pendlay Row

4rds

8x Light to Moderate

10x Air Squat

10x Alternating kick throughs

Plyo / Conditioning:

[4rds]

3-5 Box Jumps

15m KB Cluster Rope Pull, run rope back (wash hands each use?)

5x 3-1-1 Push Ups (3 count down)

100m Run

Fusion:[2rds]

8x Alternating Squat reach

3x Vinyasa

→ Then:  2min Foam Roll IT Band R/L

Friday

WU: 10min

5x Wide Push Ups 

5x Narrow PU

10x SUT wall

100m jog

Skill Conditioning: Power Clean

[4rds]

10x light to moderate (55-115)

10x Supine Leg Raise to Hip Raise

Plyo / Conditioning (Quality Work, not to be Rushed):

[4rds]

20m Alternating Bounding

50m Run (slow)

10x Radish Pulls

50m Run (slow)

10x (total) Traveling Lunge Jumps

Fusion:

[3rds]

10x Bent over Fly (light DBs)

8x Elbow Plank to Dolphin

8x Reverse Wrist Rocks

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

Monday:

WU: 5min
10x Plank to DD Toe Touch
5x Lunge Openers L/R
100m jog

Prep: 5min
8x PVC or BB GMs
4x PVC High Pulls
15sec Samurai
15 sec Gandalf

Skill and Mobility:
Hang Power Cleans
[5-6rds]
5-8x Hang Power Cleans (stay light, add small increments) BB-115#
15x Hands & Knees Thoracic Openers L/R

*Round-About / School Run Buy-In
[10-1]
DB Push Press
Air Squats
Sit-Ups
*Round-About / School Run Cash-Out

Fusion cool down:
30sec Seated Lord of the Fishes Stretch L/R
10x Side Lying Windmills L/R

Tuesday

WU: 8min
8x Single Arm KB/DB 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 Child’s Pose TTN rl

Wednesday
Active/Dynamic Stretching

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

Strength: Back Squat (pull from ground) 5rds
5-8x work up to 50% 1 Rep Max (by final 2 rounds)
1min Hip Mobility (watch this)

[6rds] Opposing Super Set (try to finish all 6rds unbroken)
10x Heavy Alternating Floor Press
10x Anchored Leg Raises

[4rds] Same Super Set (try to finish all 4rds unbroken)
10x 2 DB Deadlift
10x total Alternating SL RDLs
5x Squat Jumps

Tabata:
Burpees/Sprawls

Fusion 1-2rds
10 breath Lord Of Fishes L/R
30 sec + Supined 3 way Hamstring (with or without strap/band)
30 sec Couch Stretch R/L

Thursday

Flexibility – Hold each position 30s
Gandalf L/R
Couch Stretch L/R
Hamstring L/R (with a strap or band)
Supine Twist (leg ext. If desired) L/R
Adductor
Figure 4

Core + Unilateral [ 10min ]
15sec Single Arm High Plank Hold L/R
10x S.A Heavy DB/KB Box Row L/R
10x Single Arm Reverse Plank Bridge (total, alternating) S.A. Rev, Plank Bridge.mov

Glute Complex 2rds
15-20x S.L. Wtd. Glute Bridge Lifts L/R
30sec Wgd. Glute Bridge Hold
20x Standing Kickbacks L/R
30sec Wgd. Glute Bridge Hold with Band

7-Way Hips 2rds
Side Lying Abductions 15x’s
Forward Kicks 15x’s
Backward Kicks 15x’s
Forward & Back 15x’s
Forward Circles 15x’s
Backward Circles 15x’s
Pedal 15x’s

Fusion
10x Cat/Cow
10x Fire Hydrants L/R
10 breath Pigeon L/R

Friday

WU: 8min
100m Jog
20x Overhead Claps
8x total Alt. Cossack Squat
3x Wide Push-Up
30s Foot Mobility r/l
3x Narrow Push-Up

Complex: 10min
5x Pistol Negatives to Jump Squat r/l
3-5x Push-Up Complex (standard, wide, narrow, stagger r, stagger l = 1) [clap btw]

STRENGTH EMOM: 5min
5x Shoulder Circuit: forward, lateral, Y = 1
*wtd w/soup cans or light DBs
Terminal Calf Raises

TABATA (4min)
Heavy Plank Pulls (alternating) *wtd (10-50#)
Boat Pose

CORE EMOM: 6min
6 V-Ups
7 Leg Raises
8 Sit-Ups
9 Crunches

AMRAP: 5min
50 Jump Rope
20 GTO
10 Sprawl Jumps

FUSION: 1rd
5 Breath Seated Fig 4 r/l
5 Breath Quad Stretch r/l
5 Breath Chest Opener r/l

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

Friday, April 17th

WU: 3rds

100m Jog (30s run in place)
15m High Knees (16 stationary High Knees)
15m Butt Kicks (16 stationary Butt Kicks)
8x Alternating Reverse Lunges
20 Single-Leg Hops R/L
8x Sprawls

High-Intensity Tabatas

Tabata #1 

Burpees
Groiners

Tabata #2 

Jump Squats [Tuck Jumps = Scale Up]

Sprints and Swings [12min]

2x 15m Sprints
5x 5m Side Shuffle r/l
15x KB Swings

Fusion: 2rds

5x Slow Windmills r/l
30sec Pigeon Sweeps r/l
30sec Hamstring Stretch r/l

Saturday, April 18th

WU: 3rds

4x Squat to Fold
4x Push-Up
4x RDL w/ empty BB or DBs (10-25s)
4x Muscle Clean w/ empty BB or DBs (10-25s)
3x Strict Press w/ empty BB or DBs (10-25s)

MVMT Prep: 5min

*35-95# w/BB or DB (15-40s) – Work up in weight each rd. Max 3rds.)*

3 Deadlifts
3 Hang Power Cleans
3 Front Squat
3 Push Press
1-2 Squat Thruster

Barbell Complex: 3rds [25min Cap]

*Weight Range: 55-135# w/BB (20-60 w/DBs) – Focus on Quality in Movement*

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press
3 Squat Thrusters

Core Finisher: 6min EMOM

10 Alt Toe Touches
20 Alt Flutter Kicks
10 Alt Dead Bugs
10 Alt Bird Dogs

Fusion: 1rd

5 Breath Figure 4 r/l
5 Breath Quad Stretch r/l
5 Hip Flexor to Hamstring Stretch r/l
5x Slow Superman
Savasana, long as you like

Monday (Short and Sweet)

Active
WU: 8min
8x PVC/BB Good Mornings
8x KB Swings
8x Lunges
8x Push Up to DD
20m Side Shuffle

3rds 55-95# (record time, should do this again every two weeks)
21 Deadlift
15 Front Squat
9 Push Press

Your Choice TABATA (just 1, maybe two) 8rds – 20sec ON, 10sec OFF

Fusion 2rds
30sec Seated Figure 4 (rock right to left)
10x Scorpions
Foam Roll

Tuesday (Two for Tuesday)

WU: 8min
3x Drinking Bird to Hallelujah
10x Alt Side Lunge
20x Alt Superman
200m Jog

21, 15, 9 x 2
Push Up
Box Jump

21, 15, 9 x 2
KB Swing (hybrid swing)
Wtd Sit Up 25-35# plate

Fusion 2rds
4x 4 point Toe Touch R/L
30sec Bridge Hip Twists

Wednesday

WU 10min
30sec Kneeling Hip Flexor Reach R/L
15x OH Squat
15x Sit Up
15x Superman Reach Back
100m

Singles Night 🙂
50 Single-unders

50 Sit-up

40 Single-unders

40 Sit-ups

30 Single-unders

30 Sit-ups

20 Single-unders

20 Sit-ups

10 Single-unders
10 Sit-ups

2rds 400m 80%+ Max Run
(rest 1-2 min between)

Fusion 2rds
30sec Calf Stretch R/L
30sec Supine Twist w/ leg extension R/L

Thursday

WU: 10min
8x Air Squat
16x Alternating One Arm Swings
10x SUT w Partner
10x Hip Swivels

KB Complex
[4rds]
12x KB Swing
6x One Arm Power Clean R/L
6x Front Rack Squat R/L
6x Push Press R/L

Core work/conditioning
[4rds]
8x Alternating One Arm Sprawls
8x Plank Twists
8x Butterfly Situps
400m Run or take turns Rowing

Fusion:
[2rds]
5 breath Supine Twist R/L
30sec Slow Vinyasa to Child’s Pose

Foam roll with extra time

Friday

WU 10min
12x KB Swing
12x Alt Lunge
6x Push Up
100m

[3rds] Conditioning
1 min Each
-Push Up
-Sandbell Slam
-Russian Twist
-Box Jump
–Rest 45 sec

[4rds] Strength (work to heavy)
6x Deadlift (building wgt)
15x Anchored Leg Raises Btw sets

Fusion 2rds
5 breath Kick Through R/L
5 breath Pigeon R/L

Foam Roll Properly!