Monday, July 24, 2017
Warmup (10 min): Line Warmup
Strength (30 min): Squat Circuit
Squat 40-55% for 5 reps (go up slightly each round)
20 hand to hand Kb swings (10/side)
15 ring rows Rx Plus 5-8 kipping pullups
:30 row or airdyne
*Level 1 5×5 squats
Conditioning (15 min): EMOM 10
:00s 7-12 KB Swings *Rx Plus Overhead, 5 situps
:30s 3 pushups, 7 squats, 2 pushups *Rx Plus burpees sub pushups
Cooldown/Cashout: 400m jog
Tuesday, July 25, 2017
3 Rounds (45 seconds work; 15 seconds transition)
Walking Lunges
Jump Rope
Goblet Squats
Bike
DB Thrusters
Alternating KB Swings
Rower
Plank
DB Farmer’s Walk
Jump Squats
Wednesday, July 26, 2017
Warmup (10 min): Shoulder Shocker
Strength/Max Effort (35 min): Bench Press to max
40, 50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1
*Go up thereafter with assistance of coach
Conditioning (15 min): 21-15-9-21
Goblet Squats
KB Swings
Thursday, July 28, 2017
3 Rounds (45 seconds of work; 15 seconds transition)
Station One: Jump Rope/Bicycle Kick Crunches
Station Two: Bike/Push Up Knee to Chest
Station Three: Jump Squats/Flutter Kicks
Station Four: Row/One–Armed Kettle Bell Swings
Station Five: Mountain Climber/Battle Ropes
Friday, July 28, 2017
Warmup (10 min): Simple Seven x 2
Strength (30 min): Deadlift
50, 60 % x 5, 70% x 3, 80% x 2, 90% x 1. 50% x 8-12
Conditioning (20 min): Not For Time but move relatively quickly
20-10-5-10
BB/DB Thrusters *Rx Plus BB Thrusters 95/65
Ring Rows *Rx Plus do about 50% of reps as kipping pullups
Situps
