Sunday, February 17, 2019
7 AM Mindful Lifting, Jimi Hendrix Electric Ladyland
8 AM Mind Eraser Conditioning
9 AM-10 AM Open gym
Monday, February 18, 2019
Warmup (10 min): Alternate :30 of cardio (bike, row, rope) with :30-:45 of rolling out upper back, quads, hams
Demo and Skill (10 min): Work Box Squat (any height)–Practice 5 reps at a time with plate (vid here), 15-20 reps total
Strength Deload Circuit (25 min): 5-6 rounds of
Box Squat 50% training max, 5-7 reps *Level 1 5×5 weight
DB Romanian Deadlift, 8-12 reps light weight
Glute Bridges, 12-15 reps (use wreckbag if desired)
Plank :20-:30 or Shoulder Taps, 5/side
7-15 Air Squats
Conditioning (15 min): 7 min on the min
:00s, 15 KB swings, 5 goblet squats *Level 1 10 Swings, 5 goblets
:30s, 2 KB deadlifts, :10 plank, 2 KB deadlifts
Wednesday, February 20, 2019
Warmup (10 min): Shoulder Shocker 3×10
Strength Deload Circuit (25 min): 5-6 rounds of
DB Bench or Press, light weight 8 reps *Level 1 5×5 barbell progression
Wallballs or Goblet Squats, 7-12 reps
Practice Jumprope :30-:45 OR fast airdyne
Prowler Push One Length (Walking Steps) 180/100-120
Conditioning (25 min): “Newly Single Annie/Annie” (leaderboard)
“Newly Single Annie”
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank
*Standards Situps–knees butterflied, heels together, touch toes at top
Friday, February 22, 2019
Warmup (5-10 min): Dynamic
Strength Deload (15-20 min): Deadlift
Warmup set then 5×5 @50–60% *Level 1 5×5 Barbell Progression
Between Sets: Light Cardio
Conditioning: Open Workout (announced and programmed Thursday night)
