Sunday, December 9, 2018
7 AM Mindful Lifting, Northern Soul Vol 2.
8 AM Bromfield Swim Strength, Mind Eraser Conditioning Mats & Turf
Monday, December 10, 2018
Warmup (10 min): 3×15 Fire Hydrants/Side, Glute Bridges, Goblet Squats (light)
Strength (25 min): Squat
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Sled Glute Scoot, Half-Length Mat (90/50)
2) Arms-Only Airdyne or Row, :20-:30
Conditioning (25 min): “Newly Single Annie”
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank
Cooldown: Pick 1
Shuttle Runs OR Roll Out Glutes, Hams, Quads
Wednesday, December 12, 2018
Warmup (10 min): 3×15 PVC Overhead Squats, Band Pullaparts, Arm Circles
Strength (25 min): Bench/Press/Push
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Airdyne :05 warmup, :10 max effort, :10 cooldown
2) Sets of 10-15 wallballs or ball slams
Conditioning (25 min): “Bowser and Furman” 12 min EMOM
Odd minutes 6 clean and jerk (95/65) *Level 1 5 DB Cleans, may add :20-:30 plank
Even minutes 8 front squats (95/65) *Level 1 8 DB squats, may add :10-:15 jumping jacks
Cooldown: Shoulder Shocker 3 x 10
Friday, December 14, 2018
Warmup (10 min): Rounds of
Single-arm Farmer’s One Length Turf
:30 air squats, :15 ring rows
Strength (30 min): Deadlift
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Pullup Work: 3-8 banded strict or 5-10 kip *Level 1 8-12 DB Rows (light)
2) Ball Slam Burpees (slam or med ball), 5-8 *Level 1 8-12 Ball Slams
3) Light cardio
Conditioning (20 min): With a running clock for 12 minutes
Minute 1: Find a slam or med ball, hug it and squat it for :20-:30 *Scale Up GO FASTER
Minute 2: Find a spot on the mat, plank for :30-:40 *Scale Up Elbow to Hand Plank
Minute 3: Find a different spot on the mat, mountain climbers for :20-:40 *Level 1 Flutter Kicks
Minute 4: Active rest, :15-:25 slow glute bridges
Repeat twice
