Sunday, July 8, 2018
7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame
8 AM CF Class
Monday, July 9, 2018
Warmup (10 min): 4 rounds
10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs
Strength (30 min): Squat
50, 60, 70 % x 5, 75 % x for 4-7 sets of 2 w/2 second pause
*Level 1 5×5
Between Sets: Pick one each interim
Conditioning work: :30 row or bike OR
Footwork: 30-60 seconds jumprope or jumping jacks
Conditioning (15 min): 3-5 rounds (L1 3 rounds)
10 ring rows *Scale Up 5-7 chest to bar pullups
15-30 KB Swings *Level 1 15 reps
7-10 DB Thrusters *Scale Up 10 DB Squat Clean Thrusters (35-45/20-30)
Cashout (5 min): One set of
30-60 Horizontal Band Rows (Red/Blue)
Tuesday, July 10, 2018–6:30 Girls & Heroes, Open Gym
Wednesday, July 11, 2018
Warmup (10 min): Dynamic w/Shoulder Focus
Skill Work (10 min): Hollow Position Work
1) Deadbugs, 2) Static Chair Hold, 3) Static Chair Rock
(demo here)
Strength Cluster 1 (15 min):
Press or Bench Press, 40, 50, 60% x 8-12 reps
Between rounds: Med ball or sandbag load to boxes (use 40-100 lbs)
Fill remainder of 15 min with light cardio (run, row, bike, jumprope practice)
Strength Cluster 2 (15 min):
DB or KB Rows, 4 sets of 12
Between rounds: 7-10 wallballs to wall or rig
Fill remainder of 15 min with ab work (situps, planks, overhead holds)
Conditioning (10 min): For time
30-20-10 *L1 20-10-5
Goblet Squats *Scale Up Double DB Squats
Situps (Standard: Feet Butterflied, Touch Toes)
Thursday, July 12, 2018–6:30 ARC and Open Gym
Last call for tanks: order here!
Friday, July 13, 2018–Class Day plus 10:30 Girls & Heroes
Warmup (15 min): Outdoor if possible
1) Simple Seven, 15 reps each exercise
2) 400m run or 500m row
3) Simple Seven, 12 reps each exercise
Strength (30 min): Deadlift EMOM
5 min warmup sets
20 min of 20 singles EMOM or 10 doubles every other min @60-65%
5 min cooldown sets
*Level 1 5×5, accumulate 10 min light cardio between sets
Conditioning (15 min): TASK PRIORITY, LUNATICS!
1) Carry 40-100 lbs 200-400 meters, however and with whatever rest needed
2) In time remaining, accumulate plank 2-5 minutes
