Sunday, January 14, 2018
7 AM Mindful Lifting
8 AM Conditioning
Monday, January 15, 2018
Warmup (10 min): 3×15
Wall Squats, Glute Bridges, Fire Hydrants/Side
Strength/Heavy Effort (25 min): Box Squat
50, 60 x 5, 70 x 3,then 3-5 sets of 2-3 @75-80%
*Level 1 5×5
Conditioning 1 (15 min): 8 min EMOM
:40 2-4 reverse kb lunges/side (*Level 1 unweighted), remainder of :40 table plank
:20 broken tables (rest period)
Conditioning 2 (10 min): 2 rounds w/partner
Row 250m OR Bike :60
Partner(s) hold Double KB in front rack pos (53/35)
*Level 1 hold 40/25 lbs total in overhead pos (wreck bag, double DBs)
Tuesday, January 16, 2018–6:30 ARC & Open Gym
Wednesday, January 17, 2018
Warmup (10 min): Coach’s Choice
Skill/Strength Work (20 min): One-Arm Bonanza
3-5 rounds of
Half-Kneeling DB Press, 5-8/side
One-Arm Ring Rows, 5-8/side
Heavy One-Arm KB Swings, 5-8/side
One-Arm Airdyne :15/side
*Level 1 5×5 press work
Accessory/Upper Back (15 min): 2-3 rounds of
Barbell Rows, sets of 7-10 reps (95-135/65-95)
*Level 1 Yates Rows
Prone Supermen, 10-15 reps (feet remain on mat, extension through upper back only)
Conditioning (15 min):
1) 10 min AMRAP
20 goblet squats, 40 KB swings, :60 single or double unders
*Level 1 rounds of 10 goblets, 20 swings,:30 row, rest :40
2) Optional Cashout–last 3 min of 10 min AMRAP
Row max distance
Thursday, January 16, 2018–6:30 ARC and Open Gyms
Friday, January 17, 2018
Warmup (10 min): Dynamic
Strength/Speed (25 min): Deadlift, Sumo Setup
Warmup: 1-2 sets of 5 at 135/95/65
Work: 5×4 @50-60%
*Level 1 5×5
Between Sets: Box Jumps, 5-8 reps
Conditioning (15 min): 3 rounds
7-12 ring rows *Scale up 5-8 pullups
15-20 db squats *Level 1 7-10 goblet squats
15-25 situps *Level 1 12-15 situps
Cashout: 2-3 rounds of
:20 hanging knee raises *Scale Up Toes to Bar
:30 single-leg glute bridges
