Sunday, November 13, 2016
7 AM Mindful Lifting, Neil Young Tonight’s The Night
8 AM Conditioning Class, “Jane Fonda” (mvmts: run, squats, pushups, situps, swings–this will be a benchmark)
Monday, November 14, 2016
Warmup (10 min): Line/Dynamic
Strength (30 min): Squat
50, 60% x 5, 70, 75 % x 3, 80% x 3+
Between Sets: Work Skill
Pullups/Kip Swings, Side Plank, Wallballs (quick turnaround), Box Jumps
Conditioning (20 min): 12 min EMOM
1) EMOM or 2 min every 3 min for 12 min
6 KB swings, 3 pushups, 8 KB swings, 3 pushups, 20 single jumprope or jumping jacks
OR
2) EMOM for 12 min
12 KB swings, 10 pushups, 6 KB Swings, 10 situps
Wednesday, November 16, 2016
Warmup (10 min): Trainer’s Cherce
Strength (30 min): Bench/Press/Push
50, 60% x 5, 70, 75 % x 3, 80% x 3+
Between Sets: Shoulder Shocker
Conditioning (20 min): “Five to One, Baby One to Five”
5-4-3-2-1-2-3-4-5 of KB Swings, Goblet Squats, Situps, Burpees/Pushups
Friday, November 18, 2016
Warmup (10 min): Mini-Annie–5 rounds of 20-30 jumprope/jumping jacks, 7-12 situps
Strength (35 min): Deadlift
40, 50, 60% x 5, 70, 75 % x 3, 80% x 3+
Conditioner (15 min): 5 rounds of
5 DB Push Press (25-40/15-25), 15 box jumps/stepups
Saturday, November 19, 2016
BSJ Challenge Week 2: For Time
100 walking lunges
50 push-ups
75 walking lunges
50 push press, 45 pound bar
50 walking lunges
50 kettlebell swings, 1.5 pood
25 walking lunges
50 squats
