Sunday, January 7, 2018
7 AM Mindful Lifting,Gang of Four, Entertainment!
8 AM Conditioning: 8×8, Wallballs/Burpees, Partner Waiters/Rowing
Monday, January 8, 2018
Warmup (10 min): Coach’s Choice
Strength (25 min): Box Squat
50, 60% x 5, 65% x 3, then accumulate 3-5 sets of 2-3 in 70-75% range
*Level 1 5×5
Goal: Posterior chain strength
Between Sets: Heavy DB rows
Accumulate 50 reps total
Conditioning/Accessory Work (20 min): 2-3 rounds of
12 DB single-leg deadlifts (vid here) *Level 1 KB Goodmornings or RDLs
25 burpees *Level 1 15 goblet squats
Cashout (5 min): 2 rounds of
250m row, :45 side plank
Tuesday, January 9, 2018–ARC and Open Gym
Wednesday, January 10, 2018
Warmup (10 min): Simple Seven *plus 20 cuban presses w.15 or 33 lb bar
Strength/Max Effort (30 min):
1) Bench 50, 65 x 5, 80 x 3, then 2-4 sets of 90% x 1-2 reps
alternating with sets of 12-20 banded pulldowns
OR 2) Press/Push 50, 65 x 5, 80 x 3, then 2-4 sets of 90% x 1-2 reps
alternating with sets of 12-20 banded rows
*Level 1 5×5 plus banded rows as rx’d
Conditioning (20 min): “The King of Swing”
2 rounds of
2:00 max single or double unders, rest 1:00 *Level 1 sub 2:00 row or bike
30 kb swings, rest 1:00
20 db squat clean thrusters (35-55/20-35), rest 1:00 *Level 1 10 db thrusters
Thursday, January 11, 2018–ARC and Open Gym
Friday, January 12, 2018
Warmup (10 min): Mini-Cindy…5 min AMRAP of
5 pullups/ring rows, 10 pushups/elevated pushups,15 squats
Strength/Circuit (40-50 min): Rounds of
Snatch-Grip Deadlift (use blocks or risers if necessary), 40-60% of max dead for 2-3 reps
*Level 1 do your 5×5 here
Half-Kneeling DB Press (30-45/15-30), 5-7 reps/side
Row or Bike :20 hard, :10 easy, :10 hard
20 shoulder taps from pushup plank
5-1 ladder of KB Swings/Situps/Goblet Squats
Finisher/Cashout (10 min): 3 rounds of
:30 double unders, :30 burpees, 1 min row
