Sunday, July 15, 2018
7 AM Mindful Lifting, Television, Marquee Moon
8 AM Conditioning Class
Monday, July 16, 2018
Warmup (10 min): 3 rounds of Five 1 1/4 Goblet Squats, 10 Fire Hydrants/Side, 10 Tuck Jumps
Skill Work (10 min): Power Clean, Light BB, sets of 2-3
Strength (25 min): Squat
40, 50, 60 % x 5 (last two reps of each set paused for 2 sec)
70% x 2 with 2 sec pause, 80% x 2 with 2 sec pause
*Level 1 5×5
Between Sets: Vertical or Horizontal Band Rows, sets of 15
*use opposite plane from your preferred press
Conditioning (15 min): EMOM 8 min
:00s Power Clean 3 reps (moderately challenging weight) *Level 1 DB Hang Clean 5-7 reps
:30s 7 KB Swings, 4-7 broken table/side, 7 KB Swings
Tuesday, July 17, 2018–6:30 Girls & Heroes, Open Gyms
Wednesday, July 18, 2018
Warmup (10 min): Coach’s Choice
Strength (25 min): 5-7 rounds of
Bench/Press/Push Press, 50-60% x 7-10 reps *Level 1 5×5
:10-:15 Spider Crawls w/short band
10-20 Air Squats
:30 row or bike
Conditioning (20 min): Tabata This
6 rounds Tabata KB Swings, Rest 1 min
6 rounds Tabata Pushups, Rest 1 min
6 rounds Tabata Situps, Rest 1 min
6 rounds Tabata DB Snatch (35/20), switch arms at will
*Level 1 skip every 3rd and 6th round
Cashout (5 min): Run 800m OR Plank 2-3 min total
Thursday, July 19, 2018–6:30 ARC and Open Gyms
Friday, July 20, 2018
Warmup (5 min): Dynamic Warmup
Refresher (10 min): Band-Resisted Deadlifts
Light sets of 2-3, pair with 10 ring rows
Dynamic Effort (25 min): Rounds of
2-3 Band-Resisted Deadlifts @40-50% plus band
*Level 1 5×5 deadlift
3-5 box jumps
Sprint in lot or :15 hard airdyne
:30-:60 EASY row (recovery pace)
Conditioning (20 min): Well, it’s been a while so…EL DIABLO
150 KB swings, 75 Goblet Squats (53/35) break up however
*Level 1 5 rounds of 15-20 swings, 5-7 goblets
Rest 2 min
50 Kb Swings, 25 Goblets
*Level 1 3 rounds of 8-12 swings, 3-6 goblets
