Monday, December 16, 2019
Warmup (10 min): Squat Therapy 3×5
Wall, Bar, Goblet, Pole
Strength (20 min): 6 rounds @2-2:30/rd
a) Squat 40-60% x 2-4 reps–crisp, speedy reps.
*Level 1 warmup set of 5 then 5×5 at current work weight
b) One-Arm DB Bench or Overhead Press, 5-8 reps (light weight, work brace)
Skill (10 min): KB Swing
*5 PM to 8 PM to 3 PM (Silverback, Hike, Pop!)
*Brace Abs EVERY REP
Accumulate 35-50 reps w/light bell after coaching
Conditioning (15 min): 8 min EMOM @ 8/8.5 RPE
:00s 10-15 KB Swings
:30s 7-12 Abmat Situps *Fitness sub Glute Bridges every other round
Finisher (5 min): Class Plank
Plank as much as you can during 2 min running clock
Tuesday, December 17, 2019
Warmup (10 min): 6 min AMRAP
12 Ring Rows, 1 Prowler Push (140/90), 20 Band Pullaparts
Strength Endurance (25 min): 5 rounds @4 min/rd
10 DB Romanian Deadlifts (use light weight, work form)
12 Band Pullthroughs (Tall chest, flat back)
15 Glute Bridges w/Wreck Bag or Slam Ball
Finish 4 min round w/row, bike or light jumprope
Conditioning (20 min): 3 rounds of
4 min AMRAP
Fitness: 10 Ring Rows, 12 KB Swings, :60 airdyne or row
Performance: 5-10 Pullups (Band, Strict, Kip), 12 Goblet Squats, :60 jumprope
Sport: 7-12 Pullups (Band, Strict, Kip), 15 Wallballs, :60 max doubles
1 min rest btw AMRAPs
Mobility (5 min): Foam Roll
3×15 Passes Glutes, Hamstrings, Quads
Wednesday, December 18, 2019
Warmup (10 min): Simple Seven x 1
*Accumulate 15-25 Pushups, Ring Rows, Broken Tables/side
Strength (25 min): 6 rounds @3-3:30/rd
a) Press/Push/Bench 40, 50, 65% x 5, 75% x 3, 85% x 1-5, 75% x 3-6
*Level 1 warmup set then 5×5 at current work weight
b) Row or Bike :45-:75, alternate pace from hard to moderate each round
c) Single Leg Glute Bridges (5/side) *watch clock
Skill (5 min): One-Arm DB Rows using Bench
*Tall Chest, Reaching Forward
*Hips even with shoulders
Conditioning (20 min): 15 min of work accumulation
7-12 One Arm DB Rows/side
20 Band Pulllaparts
:90 row or bike @8 RPE
20 Glute Bridges
:30 max air squats, goblet squats, or ball slams
Thursday, December 19, 2019
Warmup (10 min): 3 rounds
7 Box Jumps or Stepups, 12 KB Swings, 15 Med Ball Tosses w/partner or two
Power/Priming (25 min): Clean & Push Press
a) 5 min demo/practice Power Clean & Push Press
b) 20 min of work: Ascending singles of clean & Push Press
*Goal is to go relatively heavy one rep at a time to prime the pump for “Grace”
*1-1:30 light cardio between reps
Conditioning (20 min): “Grace”–12 Days of Woodshed Workout
30 clean & overhead for time
Finisher (5 min): 25-50 light band pushdowns
Friday, December 20, 2019
Warmup (10 min): Dynamic
Skill & Practice (10 min): Deadlift
*Chest Up/Slack out of Bar
*BRACE
*Control of bar way down, aim at midfoot (no dropping deadlifts)
Strength (20 min): 6 rounds @2-2:30/rd
a) Deadlift 40, 50, 65% x 5, 75% x 3, 85% x 2-4, 90% x 1
*Level 1 warmup set then 5×5 at current work weight
b) 10-15 Fire Hydrants/Side
Conditioning (20 min): With partner or two, 3-4 rounds of
Med ball or wreckbag lunges (overhead or front rack) while partner does 12-15 situps
Row 200m while partner holds KB at top of Goblet Squat position
Partner Plank :30-:60
