Sunday, January 24, 2016–8 AM Conditioning Class
Warmup: Line/Dynamic
Power/Speed: 3×20
Wallballs, KB Swings, Row for cals, Situps, Tuck Jumps
Power/Conditioning: 5 x 500m row, Rest 3 min between rows
*Score is time difference between fastest and slowest row
Monday, January 25, 2016
Warmup/Mobility (20 min):
1) Squat Therapy x 2-3
2) 7-10 min of 10 reps each: Band OHS or Pullaparts, Ball Slams, Stepups
Strength (20 min): Squat
50, 65, 75% x 5, 85% x 3, 95% x 1
*Maintenance 5×5 @65-70%
Conditioning (20 min):
1) 21-15-9 for time
DB Thrusters (20% BW each hand)
KB Swings
Mountain Climbers (1 leg is 1 rep)
2) Plank for 3 min
Wednesday, January 27, 2016
Warmup (10 min): Line/Dynamic
Mobility (10 min): 3 rounds
3-5 arm bars/side, 15 band pullaparts, 3-5 ring rows w/2 sec pause at top
Strength (20 min): Bench or Press
50, 65, 75% x 5, 85% x 3, 95% x 1
*Maintenance 5×5 @65-70%
Conditioning (20 min): 7 min EMOM
:00s, 5 bb or db RDLs, 5 bb or db rows
:30s, 7-12 pushups, finish time frame with flutter kicks
Friday, January 29, 2016
Warmup/Stability (20 min): 7 rounds of
10 broken table/side
:30 plank
5 one-arm kb suitcase deadlifts, each side
Strength (20 min): Deadlift
50, 65, 75% x 5, 85% x 3, 95% x 1
*Maintenance 5×5 @65-70%
Conditioning (20 min): “El Diablo”
150 kb swings, 75 goblet squats (break up however)
2 min rest then
50 kb swings, 25 goblet squats
*Benchmark workout to go on board: time includes rest and Rx is 53/35; 15 minute cap
