Week Snapshot: Heavy Squat, Mini-Cindy and calisthenic focus, additional recovery work
New/Returning Movements: Heavy Farmer’s carries, Russian Twists, Banded Pushdowns, Deadbugs, One-legged Ring Rows
Sunday, November 19, 2017
7 AM Mindful Lifting, AC/DC Back in Black (RIP Mal)
8 AM Mind Eraser Conditioning
9 AM HOLIDAY PICTUREEEEEEEEEEE (say cheese)
Monday, November 20, 2017
Warmup (10 min): Mini-Cindy
Rounds of 5 pullups OR one-legged ring rows, 10 pushups, 15 air squats
Strength (30 min): Squat
Warmup Sets: 50, 60% x 5, 70 % x 3, 80% x 2
Work: 85-90% set to 9 RPE, rest 3 min, drop 10% and do 8 RPE with 1 second pause
*Level 1 5×5
Between Sets: Accumulate 2000m row
Conditioning (15 min): 10 min Every Minute Alternating Minutes
Even Minutes: Accumulate 25 kb swings, :15 plank
Odd Minutes: Accumulate :30 jumprope (singles or doubles)
*Level 1 Over 10 min accumulate a TOTAL of 75 kb swings and 3 minutes bike
Cooldown/Core (5 min): 15-25 deadbugs/side
Tuesday, November 21, 2017–6:30 ARC and Open Gym
Wednesday, November 22, 2017
Warmup (10 min): Dynamic Warmup
Skill Work/Demo (10 min): Rounds of
1) Russian Twists w/med ball (10/side)
2) Heavy Farmer’s Carry (2 KBs), parking lot or length of mat
Strength (25 min): Press/Push/Bench–Rounds of
1) Press/Push/Bench ascending sets of 3, start around 50% and add 10% each set
2) Banded Tricep Pushdowns, 10-20 reps
3) Squat to Stand Stretch, 5 reps–DO NOT push this one. Get to GENTLE stretch
Finisher (15 min): 8 min AMRAP
10 ball slams (60/40/20)
20 mountain climbers/side
30 kb swings
40 seconds single or double unders
*Level 1 accumulate 5 min total, use 20 lb for slam balls and 20 swings instead of 30
Thursday, November 23, 2017
Special Thanksgiving Workout–“Vicious and Delicious” at 8 AM!!!
Friday, November 24, 2017
Warmup (10 min): Coach’s Choice
Giant Circuit (25-30 min): “5 Knuckle Shuffle”
Rounds of
1) Deadlift, 50-65% for sets of 5. Use red band for band resisted pulls if desired
*Level 1 do your 5×5
2) Air Squats, 10-15 reps
3) DB Rows, 8-12 reps
4) :30 airdyne or row (:15 rough, :15 smooth)
5) 7-12 pushups
Core/Cooldown (10 min): Rounds of
:45 row, :30:45 plank
