Sunday, July 14, 2019
7 AM Mindful Lifting
8 AM Conditioning Class–Fight Gone Bad!
Monday, July 15, 2019
Warmup (5 min): Light Prowlers/Row :20/Bike :20
Skill/Ext Warmup (15 min): Squat Bracing
Demo then rounds Practice Brace, 15 KB Swings
Strength (20 min): Squat
5-7 sets of 5 @50-65%–practice your brace each rep, find solid weight and crush reps
*Level 1 5×5
Between sets:
1) Light Double KB or DB carries down & back turf
Conditioning (20 min): 7 min AMRAP
Fitness: 10 Goblet Squats, 15 KB Swings, KB Farmer’s Carry Down & Back Length Turf 2x
Performance: 10 MedBall Reverse Lunges/side (20/10), 20 KB Swings (53/35), 10 Medball Overhead Situp
Sport: 10 Overhead Lunges/side (45/25 plate), 20 KB Swings (70/44), 16 Ab-Mat Situps
Tuesday, July 16, 2019
Skill/Practice (15 min): Barbell, DB, Band Hip Thrust
*Light sets of 3-5 coupled with 10 Glute Bridges and Row/Bike :20-:30
Repetition Strength (20 min): Rounds of
1) Hip Thrust, 8 reps
1a) 10 KB Goodmornings or DB RDLs
1b) 2:00 moderate pace cardio (bike, row, 400m jog, light sled work down & back)
Conditioning/Finisher (25 min):
1) AMRAP 14 min
Prowler Sprint or :20 Airdyne
15 KB Swings *Scale Up 15 Burpees, then Rest at least :45 (normalize breathing)
20 Ball Slams (30-40/10-20)
60 Single Unders *Scale Up 20 Double Unders, then Rest at least :45 (normalize breathing)
2) 7 min recovery row/bike/run (800m distance)
Wednesday, July 17, 2019
Warmup (10 min): 3 x 8-15 Air Squats, KB Swings, Ball Slams, Situps
Skill/Practice (10 min): Seated DB Cleans
*Sets of 6-8 to practice coupled with pushup practice 3-6 reps
Strength (20 min): Press/Push/Bench
3-5 sets of 8-12 @ 50-65%, go up in weight each set if able
*Level 1 5×5
Between Sets: Practice Jumps
5-8 Box Jumps, Stepups, Tuck Jumps
Conditioning (20 min): 3 rounds
Minute 1: Row or Bike :40 hard pace
Minute 2: 8-12 Goblet Squats *Scale Up Double DB Squats (35-40/20-25)
Minute 3: 10-15 Ring Rows *Scale Up 8-12 Pullups
Minute 4: :20-:40 plank, normalize breathing
Thursday, July 18, 2019
Warmup (5 min): Easy Cardio and Foam Roll
Skill/Practice (15 min): Hang Power Clean
*Sets of 2-3 to practice coupled with 10-15 KB Swings
Speed/Power (20 min): Hang Power Clean
Work up in 7-10 sets of 2-3 to challenging weights
Rest :30-:60 between sets
Partner Work (20 min): With a partner or two, complete
1) 3 Rounds of
20-30 Band Pullaparts while partner does fire hydrants
15-20 Thumbs Up Face Pull while partner does broken tables
:60 Easy Bike/Row/Prowler Walk each
*15 air squats and 15 KB Swings together at the end of each round
2) 3 rounds of
12-15 DB Hammer Curls/side each while partner does kb swings
12-15 Band Pushdowns each while partner does air squats
:60 Easy Bike/Row/Prowler Walk each
*:30 plank and :30 med ball tosses together at the end of each round
Friday, July 19, 2019
Warmup (10 min): Calisthenic & Stretch
Speed Strength (25 min): 5-8 rounds of
Band-Resisted Deadlift 40-50% (before band) for sets of 2-3
*Level 1 5×5
10-15 Ball Slams
10-15 Wallball Tosses (No Squat)
Conditioning (25 min): “James Push”–15 min cap
Fitness: 3 rounds of 8 Pushups, 8 DB Hang Cleans/Side, :90 row or bike
Performance: 3 rounds of 12 Pushups, 12 DB Hang Clean/Side, 120 Single Unders
Sport: 3 rounds of 15 Pushups, 15 DB Hang Clean/Side, 40 Double Unders
