Sunday, December 30, 2018
7 AM Mindful Lifting, Afghan Whigs Black Love
8 AM Bromfield Swim Strength/Mind Eraser Conditioning
Monday, December 31, 2018–No Evening Classes
Warmup (10 min): Squat Therapy
Strength (30 min): Squat
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new TM (up 5 if you got 5+ Reps on your 95% week, same if 3-4, drop 10% if you got less than 3)
Between Sets:
1) Prowler 180/100, one length sprint
2) :30 one hand KB Swings
3) DB Bench Press, light weight 8-12 reps
Conditioning (20 min): “EB 500”
3 rounds for time
120 single unders
25 situps *Level 1 :30-:40 plank
20 KB Deadlifts (44-53/26-35) *Level 1 8-12 Goblet Squats
THEN 5 burpees
Optional Cooldown: 2-3 rounds of
Slingshot Shuffle Half-Length of Turf/Side
20 Single Leg Glute Bridges (10/side)
Wednesday, January 2, 2019!!!!
Warmup (10 min): 3 x 20-30
Face Pulls, Band Pullaparts, PVC Cuban Presses
Strength (30 min): Bench/Press/Push
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new TM (up 5 if you got 5+ Reps on your 95% week, same if 3-4, drop 10% if you got less than 3)
Between Sets:
1) 7-12 Wallballs OR Ball Slams
2) 7-12 Box Jumps OR Stepups
3) 15-20 Underhand Band Pullaparts
Conditioning (20 min):
1) EMOM 6 min
:00s :25 KB Swings
:30s :20 Weighted Glute Bridges (use KB)
2) 6 min Rounds of
Prowler Push (230/140) then
:30 max pushups or :30 ring rows
Friday, January 4, 2019
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new TM (up 5 if you got 5+ Reps on your 95% week, same if 3-4, drop 10% if you got less than 3)
Between Sets:
1) 7-12 Ring Rows *Scale up 5-8 Strict/Banded/Kipping Pullups
2) :20-:30 Piriformis Stretch/Side
3) :30-:60 Row
Conditioning (20 min): 21-15-9
Goblet Squats *Scale up Tempo Goblet Squats 3 count down 1 count bottom
Pushups *Scale up Tempo Pushups 3 count down 1 count bottom
KB Swings *Scale up One Arm KB Swings (#reps/side)
Finisher: Heavy Prowler Push OR 1 min hard Airdyne
