Week of July 28-Aug 3

Monday, July 29, 2019 Warmup (10 min): 3×15 Air Squats, Fire Hydrants/Side, KB Swings Skill (5 min): Aggressive Squatting 1) Unrack w/intention, 2) Controlled Descent, 3) Drive through the floor Strength (20 min): 6-8 rounds Squat 50-65% X 2-3 aggressive reps...

Week of July 21-27

Monday, July 21, 2019 Warmup (10 min): Squat Therapy 3×5 (Goblet, Wall, Bar, Pole) Demo (5 min): Spotting Squat Strength (20 min): Squat 50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time *Level 1 Warmup set then 5×5 Squat *Practice spotting for...

Week of July 14-20

Sunday, July 14, 2019 7 AM Mindful Lifting 8 AM Conditioning Class–Fight Gone Bad! Monday, July 15, 2019 Warmup (5 min): Light Prowlers/Row :20/Bike :20 Skill/Ext Warmup (15 min): Squat Bracing Demo then rounds Practice Brace, 15 KB Swings Strength (20...

Week of July 7-13

Sunday, July 7, 2019 7 AM Mindful Lifting 8 AM Conditioning Class Warmup (10 min) Lower Body Warmup Skill (15 min): Squat Cleans, demo and practice Conditioner (35 min): “5 Round Helen” 400m run/500m row/2 min bike 21 KB Swings 12 Pullups/Ring Rows Monday,...