Warm Up Outline (10-20min)

Foam Roll
Monostructural Movement
1000m Row
8x Tabata Row @ 1:30 500m Pace
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
- Hyper Extensions 3×10
- Supine Extended Hold 3×10
Functional Movement
- Bar Warmup
Reactive Warmup
Resistance Training
- Lateral Squat 3×10
- RDL 3×10
- Hand Stand Push Ups 3×6-10
- Pull Up 3×10
- Push Up 3×10
- Farmer Walk 50feet 3x2ea
- Bicep Curls w/Bar 3×10
- SDips 3×8-12
- Rear Deltoids w/Plates (thumbs in) 3×12
- Abductors/Adductors 3×10
- Int/Ext Rotators 3x10ea.

Rest

AM WO
Monostructural Movement
15 to 20 minutes of cardio @ 50-60% of THR
Cool Down (5-10mins)
Static Stretching Routine

Mid-Day WO
Warmup (10-15mins)
Foam Roll
Mountian Climbers
Core Activation
- Hyper Row 30
- Medicine Ball High Low Seated Twists 30
Muscle Activation
- Hand Stand Hold 30sec
- Full Can 30
- Lateral Raise Palm Down 30
- Front Raise Palm Down 30
- Reverse Throw30
- 2 O’Clock Shoulder Extension 30
Bar Technique (20-30mins.)
- Barskie SD+HHMS+OH Squat 2×10
- Barskie HSP+HPS+DS 3×5
- Barskie Deadlift+HHMC+PP 2×10
- Barskie HCP+HPC+DC 3×5
- 3 Pos Snatch (1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
- 3 Pos Clean(1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
-Box Squat w/ Band + [2 Box jump 38-42" (not full extension @ top) + 2 Box Jump 24-28" (over box) + 2 foot quick bound] 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 3+1@90% or 3+1 w/ 10-20 second cluster @90%
-Push Press + Med-Ball Over head Throw 3+3@50%, 3+3@60%, 2+2@70%, 2+2@80%, 1-2+1-2@85%, 3+3@90% or 3×3 w/ 10-20 second cluster @90%

PM WO
Foam Roll 5min

Warm up (10-15mins)

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
- Hand Stand Lean & Pull Away 30sec.

Resistance Training (20-30mins)
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

Rest

Rest

Foam Roll
Monostructural Movement
Bike 15-20min @ 50-60%
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Lever Abdominals w/Straight Arms 3×10
-Prone Plank 3x30sec.
Functional Movement
- Bar Warmup
Reactive Warmup
Resistance Training
- Split Squat Squat 3×10ea
- Wide Stance Good Morning 3×10
- 1 Arm Dumbbell Row 3×10
- Press 3×10
- Dumbbell Shrugs 3×10
- Bent Over Rear Delt 3×10
- Dumbbell Bicep Curls 3×10
- Standing Barbell Skull Crusher 3×10
- Seated Rear Deltoids w/Plates (thumbs in) 3×10
- Band Abductors/Adductors 3×10
- Plates/DB Int/Ext Rotators 3x10ea.

*Try and match last week!