Week of October 15-21

Sunday, October 15, 2017
7 AM Mindful Lifting, Miles Davis, Kind of Blue
8 AM Mind Eraser Conditioning

Monday, October 16, 2017
Warmup (10 min): “Cone Drill” (video here)
Strength/Positional Work (25 min): Squat
Tempo Squats “311”–3 seconds down, 1 second pause, 1 second up
50, 60, 55, 65, 50 % x 5
*Level 1 5×5
Speed Work (10 min): 2-4 rounds
Airdyne Sprint 20 seconds @10 RPE, Rest 2-3 minutes between efforts
*Level 1 @8 RPE
Finisher (15 min): Rounds of
:30 pushups, burpees, or KB swings w/partner or two
8 half-kneeling DB Press/Side
Partner 200m jog or 250m row (all work at same time)

Tuesday, October 17, 2017–6:30 ARC and Open Gym
Favorite Things (2 rds)/Row,Bike,JumpRope/Plank/Ball Slams/Mountain Climbers/One Leg Glute Bridge/Battle Ropes/Bike,Row,JumpRope/DB Farmer Carry/SitUps/Squat w/kick/Bear Crawl/JumpRope,Row,Bike/Side Planks/StepUps/Knee to Elbow Crunches

Wednesday, October 18, 2017
Warmup (10 min): Coach’s Choice
Speed Strength (20 min): Bench/Press/Push Press
5 sets of 5 @50-65%, reps are crisp, violent
*Level 1 5×5
Between Sets: Roll Out Upper Back and Lats
Assistance Work (15 min): EMOM 10 min
Even Minutes 15 ring rows *Scale Up 7-11 pullups
Odd Minutes 8 Bent DB or KB Rows
Conditioning (15 min): 3 rounds
10 Reverse KB Lunges/side *Level 1 10 goblet squats *Scale Up Double KB Lunges/Side
20 KB Swings *Scale Up Overhead
30 abmat situps (Butterfly feet, touch toes) *Level 1 10-15 situps

Thursday, October 19, 2017–6:30 ARC and Open Gym
3 x’s the Charm (1 rd)/Row/The Hundred/Row/Broad Jumps/Row/Sit Ups/Row/Farmer Carry/Row/Crunches/Bike/Plank/Bike/Ball Slams/Bike/Flutter Kicks/Bike/Battle Ropes/Bike/One Leg Glute Bridge/Jump Rope/Left Side Plank/Jump Rope/Right Side Plank/Jump Rope/Bear Crawl/Jump Rope/Step Ups/Jump Rope/V-Ups

Friday, October 20, 2017
Warmup (10 min): Power Snatch Demo w/PVC
Skill/Max Effort (25 min): In sets of 1-3 reps, work to technique max on Power Snatch or Power Clean
*Level 1 5×5 deadlift
Circuit Work/Aerobic Conditioning (25 min): Rounds of
250m row @7 RPE
7-12 med ball loads to jerk boxes
:30-:60 single unders *Scale Up 2 rounds of :15 doubles w/:15 rest between
7-12 hanging knee raises *Scale Up Toes to Bar

Saturday, October 21, 2017–Add’l Pressing Work
Strength/Max Effort: Press/Push Press/Bench
Work to Heavy Double (@9 RPE)
Rest 3 minutes then AMRAP @20% less than Work Set
Heavy Conditioning: 30-20-10
Heavy One-Arm KB Swings/side
Box Jumps (28/24)
DB Thrusters (45/30)


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