Sunday, June 26, 2016
7 AM Mindful Lifting, Big Star, “#1 Record”
8 AM Conditioning Class
a) 2 rounds of Simple Seven plus 500m row or 400m run (10-15 min)
b) Clean Practice, 7-10 total doubles, roll out upper back btw sets (20 min)
*work on form at moderate to moderately heavy weight
c) 12 Min AMRAP
10 KB Swings
10 Ring or Rope Rows
7 situps
7 pushups
5 burpees or humane burpees
50 single unders
Monday, June 27, 2016
Warmup (10 min): 3 x 10-15 air squats, kb swings or kb goodmornings, ring rows, broken table/side
Strength (35 min): Squat
1) 10 min light sets of 5 to get up to work weight
2) 25 minutes 6-9 sets of 5 at work weight (5-10 lbs more than last week if form allows)
Trilogy work: 75-100 reps between sets if time permits
Conditioning (15 min): 7 min EMOM
:00s 4-6 cleans, 6-8 pushups
:30s 7-10 kb swings (one or two handed), 6-8 situps
Wednesday, June 29, 2016
Warmup (10 min): 3 x 12 handcuffs, face pulls, pullaparts
Strength (35 minutes): Press, Bench, or Push Press
1) 10 min light sets of 5 to get up to work weight
2) 25 minutes 6-9 sets of 5 at work weight (2-5 lbs more than last week if form allows)
Trilogy work: 50-75 reps between sets if time permits
Conditioning (15 min): 10-1 ladder
Goblet squats
One arm kb rows (total reps)
Glute bridges (weighted or unweighted)
Optional Finisher: 1-2 minute plank
Friday, July 1, 2016
Warmup (10 min): 3 rounds of
2 one-arm farmer’s carry down and back length of mat
15 broken table/side
10 fire hydrants/side
:30 plank or side plank
Strength (35 min): Deadlift
1) 10 min light sets of 5 to get up to work weight
2) 25 minutes 20 sets of 1 on the minute or 10 sets of 2 every 2 min (5-10 lbs more than last week if form allows)
Conditioning (15 min): 3 round conga line
15 air squats, 12 ring or rope rows, 7-10 hanging leg or knee raises (sub in flutter kicks), 75-100m row or :30 bike
