Sunday, July 22, 2018
7 AM Mindful Lifting, The Go-Go’s Beauty and the Beat
8 AM Conditioning Class
Monday, July 23, 2018
Warmup (10 min): Dynamic w/lunge, squat, hip focus
Checkup & Mini-WOD (15 min): KB Swing
Point 1) Hike position, 2) Aim at pockets, 3) Snap bell to vertical plank
Mini-WOD: 2 rounds of 10 one-arm swings/side, 7 situps
Strength (25 min): Squat 5×5
Level 1 use 5×5 weight; Gen Pop use 50-65% and make reps violent & crisp
Between Sets:
1) Row or Bike :30 easy, :10 hard OR
2) :60 practice jumprope
Conditioning Threshold Test (10 min):
Row max calories 90 seconds (Level 1 250m row), then 30 air squats
Tuesday, July 24, 2018–6:30 Girls & Heroes and Open Gym
Wednesday, July 25, 2018
Warmup (10 min): Shoulder Shocker 2×10
Checkup and Mini-WOD (20 min): Hang Power Clean
Point 1) Catch position (front rack & quarter squat), 2) Hang Position, 3) Jump/Extend with long arms
Mini-WOD: 2 rounds of 10 Hang Power Clean (empty/light), 20 air squats
Strength Circuit (20 min): 5 rounds of
Bench/Push/Press 50-60% x 5-8 reps *Level 1 5×5
One-Arm DB Rows, 10/side
:20 pullup or supine ring row practice
Conditioning (10 min): “Accelerator” 3:42 AMRAP of
10 squats
10 pushups *Level 1 5 pushups, 5 broken table/side
10 situps
10 burpees *Level 1 humane burpees
Thursday, July 26, 2018–6:30 ARC and Open Gyms
Friday, July 27, 2018–10:30 Girls & Heroes class
Warmup (15 min): Every 90 seconds for 10 min
Deadlift 30-40 % for 2 reps
Bear Crawl length mat OR Row 50m warmup pace
Strength/Power (20 min): 5-7 rounds
Deadlift 50-60% for 4-6 reps *Level 1 5×5
7 ball slams OR 5-8 box jumps
Conditioning (25 min): 4-6 rounds for time, 20 min CAP
400m run OR 500m row
25 air squats *Level 1 15 goblets
20 KB swings *Scale up 10 Cleans (115/75)
