Sunday, February 3, 2019
7 AM Mindful Lifting, Living Colour Time’s Up
8 AM Bromfield Swim Strength, Mind Eraser Conditioning
Monday, February 4, 2019
Warmup (10 min): Dynamic w/lower body focus
Strength (30 min): Squat
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Hinge: Sandbag Goodmorning, 7-15 reps (hug bag to chest)
2) Push: Deadbug DB Floor Press, 7-12 reps/side (legs in static deadbug position)
3) Throw: Wallballs or Ball Slams, 10-15 reps
Conditioning (15 min): 3 rounds for time
One-Arm DB Snatch Left Arm, 10 reps
One-Arm KB Swing, Right Arm, 15 reps
One-Arm DB Snatch Right Arm, 10 reps
One-Arm KB Swing Left Arm, 15 reps
*Level 1 sub DB Cleans for snatches and 2 hand swings for 1 hand
15 Pushups
Rx weight DB 35/20, KB 53/35
Cooldown (5 min): Light Prowlers
Wednesday, February 6, 2019
Warmup (10 min): Coach’s Choice, Shoulder Focus
Strength (30 min): Bench/Press/Push Press
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Squat: 1 1/4 Goblet Squats,7-12 reps
2) Swing: Double KB or One-Arm KB Swings, 10-16 reps
3) GO: El Prowlo, One Length
Conditioning (20 min): “Soreness: Incoming”
10 min AMRAP–Score is total air squats
:30 single unders *Scale Up Dubs
:30 air squats *Level 1 sub 12 ring rows every other round
:30 plank
25 KB Swings
Cooldown: Couch Stretch/Samson Stretch
Friday, February 8, 2019
Warmup (10 min): 3×15 KB Swings, Goblet Squats, Fire Hydrants/Side
Strength (30 min): Deadlift
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets: Light Cardio 60-90 seconds
Conditioning (20 minutes): “Helen of Troy”
3 rounds for time
12 db thrusters *Scale up 40-45/25-30 *Level 1 8 Goblet Squats
21 kb swings
20 burpees *Level 1 10 pushups, 10 air squats
