Week 11

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (6x20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you're in.