Sunday, February 18, 2018
7 AM Mindful Lifting
8 AM Conditioning
Monday, February 19, 2018
Warmup (10 min): Squat Therapy x 1, Row or Bike 1 min
Strength (30 min): Squat OR High-Handle Trap Bar Deadlift
50, 60 x 5, 65 x 8, 8, 8
*Level 1 5×5
Between sets: Pick 2 of 4 movements each break
1) 7-12 wallballs, 2) 12-20 KB swings, 3) 5-8 box jumps, 4) :30 plank or side plank
Conditioning (20 min): 3-5 rounds of
:30 row/:30 rest
6-10 inchworm to pushup *Level 1 6-10 inchworm to plank
8-15 goblet squats
Tuesday, February 20, 2018–6:30 ARC and Open Gym
Wednesday, February 21, 2018
Warmup (20 min): 3-5 rounds of
500m row or 2 min bike
7-12 med ball loads to jerk boxes
7-12 broken table/side
Strength (25 min): Press/Push Press/Bench
50, 60 x 5, 70 x 3, 75-80 x 2 x 3
*Level 1 5×5
Conditioning (10 min): 7-1 Ladder
DB Thrusters (35/20) *Level 1 Goblet Squat
Tall Plank Steps (# reps/side)
KB Swings
Cashout (5 min): Run or row 400m
Thursday, February 22, 2018–6:30 ARC and Open Gym
Friday, February 23, 2018
Our version of CF Open Workout 18.1
