/var/www/html/wp-content/themes/Divi/single.php Week of October 14-20 | Woodshed Strength and Conditioning

Sunday, October 14, 2018
7 AM Mindful Lifting, Robert Wyatt Rock Bottom
8 AM Mind Eraser Conditioning

Monday, October 15, 2018
Warmup (10 min): 21-15-9 (Warmup Pace)
KB Swings, Glute Bridges, Air Squats, Band Pullaparts
Strength (30 min): Squat
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets: 2 of 3
1) Banded Goodmornings 7-12 reps
2) Light DB Press or Bench Press, 5-8 reps
3) Box Jumps or High Stepups 3-6 reps
Conditioning (20 min): 12 min EMOM
:00s 12 kb swings, 5 pushups *Level 1 8 swings, 2-3 pushups
:30s 5 situps, hold bottom squat 3 count, 2 situps

Tuesday and Thursday Open Gyms–MOBILITY FOCUS
Warmup for 10-15 minutes with light cardio
Work: 3-7 rounds of
:20-:40 cardio (bike, row, jumprope)
8-15 reps band-related mobility work (pullaparts, goodmornings, slingshot shuffles, glute bridges)
:20-:40 static stretch (couch stretch, pole stretch, samson stretch, PVC overhead squat hold)

Wednesday, October 17, 2018
Warmup/Mini-WOD (15 min): 30-20-10
PVC Press or Bench Press
KB Swings (light weight)
Seconds on rower or bike (30 seconds first round, 20 second, 10 third)
Air Squats (moderate pace)
Band Pullaparts
Strength (25 min): Bench/Press/Push Press
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets: Do both
1) DB Rows on Incline Bench, 7-12 reps
2) Legs-Free Airdyne, 10-15 seconds
Conditioning (20 min): 3-5 rounds
200m run, 250m row, or 1 min bike
10/side over the fence using bench
10-15 DB Push Press OR DB Floor Press (light weight, get a pump)
10 box jumps/stepups *Scale up Burpee Box Jumps

Friday, October 19, 2018
Warmup (10 min)
: Dynamic/Animal Walks
Strength (25 min): Deadlift
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets: Pick 1 of 3
1) Light Double DB or KB Squat, 5-8 reps
2) 8-15 Ring Rows
3) :20-:40 row or bike
Conditioning (20 min): Benchmark–“Helen of Troy”
3 rounds for time
12 DB Thrusters (35/20) *Level 1 Goblet Squats
21 KB Swings (53/35) *Level 1 (44-53/20-35)
20 burpees *Level 1 15 Humane Burpees