Sunday, October 25, 2015–8 AM Conditioning Class
Werkit Circuit–40 min of
One-Arm Kb farmer’s carry, length of parking lot & back
Prowler push (100/50) one length
Wallballs, 7-12 reps
KB Swings, 12-15 reps
Ball Slams (60/40/20), AMRAP 30 seconds
Single Unders, AMRAP 60 seconds
Bike, Row 75 seconds or 200m jog
Monday, October 26, 2015
Group Warmup (10 min)
Strength (30 min): Squat, in % of Training Max (TM)
40, 50, 60% x 5, 70, 80% x 3, 90% x 3+ (AMRAP with great form…when form breaks down set is over)
Assistance work (Between sets)
4 x 7-10 total, choose one movement: Air squats w/slingshot, Kettlebell Goodmornings, Split Squats
75-100 reps total, choose one movement: Band Pullaparts, Face Pulls
Conditioning (15 min): Tabata Mean, Tabata Not As Mean
6 rounds alternating: Mountain Climbers, Deadbugs
6 rounds alternating: Pushups, Broken Tables
*Score is total reps on pushups and climbers, Mountan Climbers are 1-2-3-1 count
Cooldown Stretch (5 min)
Tuesday, October 27, 2015
Skill & Practice (10 min): Power Clean
Work (30 min): Clean and Push Press (60-75% Clean TM)
5-7 sets of 3 cleans, 1 push press, couple with 45-75 seconds rower or bike
Conditioning (20 min): Slow and Low 15 min AMRAP
Rounds of 7-12 wallballs, 20-25 stepups, 3 minutes bike or row
Wednesday, October 28, 2015
Group Warmup (10 min)
Strength (30 min): Bench or Press, in % of Training Max (TM)
40, 50, 60% x 5, 70, 80% x 3, 90% x 3+ (AMRAP with great form…when form breaks down set is over)
Assistance work (Between sets)
4 x 7-10 total, choose one movement: DB Rows, Barbell Rows (60-85% Clean TM)
75-100 reps total, choose one movement: Band Pullaparts, Face Pulls
Conditioning (10 min): 7 min AMRAP–Rounds of
10 kb reverse lunges (5/leg), 15 air squats, 25 kb swings, 50 single unders
Cooldown Stretch (10 min)
Thursday, October 29, 2015
Get it while the getting is good–Prowler Recovery
8-12 trips, 50-70% usual load, jog not sprint
Friday, October 30, 2015–Costume Time
Group Warmup (5 min)
Strength (30 min): Deadlift, in % of Training Max (TM)
40, 50, 60% x 5, 70, 80% x 3, 90% x 3+ (AMRAP with great form…when form breaks down set is over)
Assistance work (Between sets)
4 x 7-10 total, choose one movement: Fire Hydrants (reps/side), Slingshot Shuffle (steps/side)
75-100 reps total, choose one movement: Band Pullaparts, Face Pulls
Conditioning (15 min): 7 min on the min
:00s, 2 hang clean, 1 press (85-95% clean TM) OR 3 hang clean; 3 back or front squats
:30s, 7 KB Swings, 11 single unders
Challenge: Max Plank Hold (Can anyone hit 5 min?)
