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