Week of January 6-11
Justin Keane
January 3, 2020
Monday, January 6, 2019–Intro to Box Squat Warmup (10 min): 3 x 6-10 Band Pullthroughs, KB Swings, Ball Slams Skill (10 min): Box Squat wPlate, sets
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Week of December 29-January 4
Justin Keane
December 28, 2019
Monday, December 30, 2019 Warmup (10 min): 3 rounds Monster Walk (Slingshot Hip Circle) length turf or mat 7-12 Goblet Squats 7-12 Single Leg Glute Bridges/side
Week of December 8-14
Justin Keane
December 7, 2019
Monday, December 9, 2019 Warmup (5 min): 3×12-15 KB Swings, Air Squats Strength (25 min): 6 rounds@3 min/rd a) Squat 50, 60% x 5, 70% x 3,
Week of December 1-7
Justin Keane
November 30, 2019
Monday, December 2, 2019 Warmup (10 min): 6 min work Lunge 5/side, KB Swings 10 reps, :30 fire hydrant, :15 squat stretch (rig/pole) Strength (20
Survi…Actually, THRIVE During the Holidays
Justin Keane
November 27, 2019
Words matter. Words shape perceptions, Perceptions shape intentions. Intentions shape…just about everything. So around this time of year, my attention begins to be drawn to the
Week of September 23-28
Justin Keane
September 21, 2019
Monday, September 23, 2019 Warmup (5 min): 3×15 Fire Hydrants/Side, Band Pullthroughs Strength (20 min): 6 rounds Squat 50, 60% x 5, 70% x 4, 80% x
Week of September 9-14
Justin Keane
September 7, 2019
Monday, September 9, 2019 Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank Mobility/Prehab (10 min): Demo World’s Greatest Stretch then
Week of August 4-10
Justin Keane
August 3, 2019
Monday, August 5, 2019 Warmup (10 min): 3 rounds 10 Goblet Cleans, 15 KB Swings, 1 Prowler Push or Sled Drag Skill/Refresh (5 min): Hang Power
Week of July 28-Aug 3
Justin Keane
July 27, 2019
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
Week of July 21-27
Justin Keane
July 20, 2019
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,
