Yikes, it’s October!
Sunday, October 1, 2017
7 AM Mindful Lifting–Ella and Louis
8 AM Mind Eraser Conditioning–Get in and get your head right
Monday, October 2, 2017
Warmup (10 min): Dynamic warmup
M3 Skill Work (10 min): Bar abdominals–demo and practice app level
1) Electric Chair, 2) Hanging Leg Raise, 3) Knees to Elbows, 4) Toes to Bar
Strength (25 min): Squat
40, 50% x 5, 60% x 3, In 70-75% range work to set of 8 @8 RPE, 60% x 5
*Level 1 5×5
Conditioning (20 min): 3-4 rounds, not for time
Back Squat, 5-8 reps @50% *Level 1 Goblet
Row or Airdyne, :30 @9 RPE *Level 1 @8 RPE
40 KB Swings @53/35 *Scale up to Overhead *Level 1 20 KB Swings
Tuesday, October 3, 2017–6:30 ARC and Open Gyms
IN AND OUT Plank/Box Jumps/Battle Ropes/Ball Slams/Side Planks/Jump Rope, Bike, or Row – 1:45/Sit Ups/Jump Rope, Bike, or Row – 1:45/Crunches/Jump Rope, Bike, or Row – 1:45/Alternating Glute Bridges/Mountain Climbers/Ball Slams/Broad Jumps/Glute Raises/Jump Rope, Bike, or Row – 1:45/Flutter Kicks/Jump Rope, Bike, or Row – 1:45/The Hundred/Jump Rope, Bike, or Row – 1:45/Deadbugs/DB Farmer Carry/Sling Shot Shuffle/Broken Tables
Wednesday, October 4, 2017
Warmup/Skill Work (20 min): Instructor Demo Half-Getup then
Rounds of
1) Practice light half-getup 2-3/side
2) 20-30 band pullaparts
3) 3-2-1 Ladder KB Swings, One-arm DB Press each side, Goblet Cleans
Strength/Circuit (20 min): Press/Push/Bench
1) 50, 60 % x 5, in 75-80% range 3 sets of 3-5 reps @8 RPE
*Level 1 5×5
2) 15 broken table/side
3) 3-5 box jumps
Conditioning (20 min):
1) Take 7 minutes to work up to Power Clean @8 RPE then
2) EMOM 7 with partner
:30 3 power cleans at your weight, 5 air squats
:30 :20 jumprope *Scale up Double Unders
Thursday, October 5, 2017–6:30 ARC and Open Gyms
UP AND DOWN (3 rds) Jump Rope/Plank/Squat with Kick/Knee to Elbow Crunches/Bike/Side Plank (22 seconds each side)/Mountain Climbers/Sit Ups or Crunches/Row/The Hundred
Friday, October 6, 2017
Warmup (10 min): Coach’s Choice
Strength (30 min): Deadlift
40, 50, 60, 70% x 5, 80-85% range for 2 sets @9 RPE
Between Sets: Light Cardio
Conditioning (20 min): Tabata
8 rounds air squat *Scale up Bottom to Bottom *Level 1 every other round
4 rounds pushups
8 rounds kb swings *Scale up Overhead *Level 1 2 rounds on, 1 round off
4 rounds pushups
