Monday, December 30, 2019
Warmup (10 min): 3 rounds
Monster Walk (Slingshot Hip Circle) length turf or mat
7-12 Goblet Squats
7-12 Single Leg Glute Bridges/side
Strength (25 min): 7 rounds @2:30-3 min/rd
a) 2-3 second Pause Squats 40-50% x 3 reps
*Level 1 do 2 warmup sets and then 5×5 at current work weight
b) Light Weight Plank :20-:35 (use 10 or 15 lb plate–working brace against very light resistance)
Conditioning (20 min): Station Work @8-9 RPE
4 rounds of :30-:40 work/:20-:30 transition to next station
Ball Slams (keep chest up)
KB Swings (work brace, pushing bell down!)
Rower (big pulls, Strokes/Min under 30)
Wreckbag Glute Bridges (40/25)
Mobility (5 min): 3 rounds
a) 6-10 Fire Hydrants/side
b) 6-10 Broken Table/side
Tuesday, December 31, 2019–no 5:30 or 6:30 PM Classes
*Instructor-Led Open Gym
1) Pick a 12 Days workout or longer conditioner
OR
2) Do week’s press work (will be done in class on Thurs)
Wednesday, January 1, 2020–CLOSED for New Year’s
Thursday, January 2, 2020
Warmup (10 min): 3×20
Band Pullaparts
Face Pulls
PVC Overhead Press (Wide Grip)
Strength (25 min): 6 rounds @3-3:30/rd
a) Press/Push Press/Bench 50, 60, 70, 75, 80, 85 % x 5
*Level 1 warmup set then 5×5 at current work weight
b) Band Pulldowns 7-12 Reps
c) Roll Out Upper Back :20-:30
Arms and Abs (10 min): 3 rounds
8-15 Band Pushdowns
6-10 Weighted Crunches
Conditioning (15 min): 10 min AMRAP
Fitness: 2 min Airdyne, 15 KB Swings, 12 Glute Bridges, 9 Goblet Squats
Performance: 500m row, 21 KB Swings, 12 Ring Rows
Sport: 500m row, 21 KB Swings, 12 Pullups
Friday, January 3, 2020
Warmup (10 min): Dynamic
Strength (25 min): 6 rounds @3-3:30/rd
a) Romanian Deadlift, 4-6 reps @20-33% Deadlift
*Level 1 warmup set then 5×5 Deadlift at current work weight
b) :30 row or airdyne @9 RPE
c) 5-8 Walking Lunges/Side
Conditioning (25 min): EMOM 16 @8 RPE–steady pace
3 burpees/humane burpees
5 air squats (odd min) or situps (even min)
7 kb swings
9 single unders or double unders
