Sunday, October 16, 2016
7 AM Mindful Lifting, Funkadelic, Maggot Brain
8 AM Conditioning, “DT” and Aerobic Circuit
Monday, October 17, 2016
Warmup (10 min): 2-3 rounds of
Slingshot Shuffle down & back mat, 10 wall squats
Slingshot Long Strides down & back, 10 bar squats
Strength (30 min): Squat
40, 50, 60 % x 5, 70, 75% x 3, 80% x 3+
Between sets: With dumbbell racked on one shoulder, carry object in other hand down & back parking lot
Conditioning (20 min): Max Effort/Testing
Chalk Talk Row
500m row, 2-4 rounds with at least 2 minutes rest between. Write your best time down.
Wednesday, October 19, 2016
Warmup (10 min): Trainer’s Choice
Strength (30 min): Bench/Press/Push
40, 50, 60 % x 5, 70, 75% x 3, 80% x 3+
Between sets: Pick 2 each time
Wallballs 15 seconds
Box Jumps 15 seconds
Row 100m
Max air squats 20 seconds
Conditioning (20 min): 10 min EMOM
:00s 7 kb swings, 5 goblet squats
:30s 5 bb or db rows (use weight range from last week), 1 pushup, step over bb or dbs, 1 pushup
Friday, October 21, 2016
Warmup (5 min): 2 or 3 rounds of 15 glute bridges, air squats, situps
Strength (35 min): Deadlift
40, 50, 60 % x 5, 70, 75% x 3, 80% x 3+
Between sets: Prowler, Sled
Conditioning (20 min): 3 rounds station work, :30 work/:30 rest
Load heavy med ball to platform OR med ball ground to shoulder
Row
KB Swings
Mountain Climbers
