Monday, July 21, 2019
Warmup (10 min): Squat Therapy 3×5 (Goblet, Wall, Bar, Pole)
Demo (5 min): Spotting Squat
Strength (20 min): Squat
50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time
*Level 1 Warmup set then 5×5 Squat
*Practice spotting for each other on first 2 sets
Conditioning (25 min):
1) Airdyne Sprints
4-7 :20 sprints, recover fully between attempts
2) 2-3 rounds of
15-25 Band Pullthroughs
8-12 Wreck Bag Hip Thrusts
Two Hand Farmer’s Carry Down & Back Turf (53-70/35-53)
Tuesday, July 22, 2019
Warmup (5 min): Dynamic
Skill (10 min): Squat Clean (High Hang, Hang, Shin)
Power (15 min): Squat Clean, work in ascending sets of 2-3 to heavy weight
Rest :30-:60 btw
Conditioning (30 min): 4 rounds
Every 5 min do
5-8 Squat Cleans (70-80% heavy weight) *Sub Power Cleans and Goblet Squats
15-20 Pushups *Level 1 sub 15-20 ring rows every other round
400m row at recovery pace *Sub 2 min bike at recovery pace
Wednesday, July 23, 2019
Warmup (10 min):3 rounds of 10 I, Y, Ts on Bench or Floor
Skill (5 min): Standing Filly Press Demo
Strength (15 min): 6-8 rounds
Standing Filly Press, 3-6 reps/side
*Level 1 Warmup set then 5×5 your pressing movement
Tall Kneeling Ball Slams, 7-12 reps
Conditioning (25 min): 16 min EMOM
Min 1: 30-40 seconds bike/row
Min 2: 6-12 Ring Rows *Sport Scale Up 5-8 Pullups
Min 3: Turf: Prowler Walk (180/120), Sled Drag (135/90), or Mats: Farmer’s Carry One-Arm Down & Back (53/35)
Min 4: 12-20 KB Swings
Finisher (5 min): Accumulate
50 Band Pushdowns (light)
50 Band Curls (light)
Thursday, July 24, 2019
Warmup (15 min): Rounds of
15 KB Swings, Band Pullaparts, Calories Rower/Bike, Air Squats
Skill (15 min): Barbell Hip Thrust
Demo & Setup, Practice light sets of 8 coupled with 3-6 Box Jumps
Circuit Work (25 min):
1) Using Same Barbell, do 3 rounds of
Barbell Hip Thrusts, 8-12 reps
Barbell Rows, 8-12 reps
Barbell Deadlifts, 8-12 reps
2) 2 rounds of
12-15 One-Arm DB Hammer Curls/side
12-15 One-Arm DB Kickbacks/side
Finisher (5 min): Accumulate 2-4 minute plank
Friday, July 25, 2019
Warmup (5 min): Simple Seven x 1
Skill (10 min): Barbell Romanian Deadlift
Demo light bb, then practice light sets of 5 coupled with 5-8 perfect pushups
Strength (20 min): 4-5 rounds of
Romanian Dead, set of 10
*Level 1 Warmup set then 5×5 Deadlift
10-15 Double KB Swings *Level 1 Single KB Swings
Conditioning (25 min): 5 rounds of
1:15 work 10 DB Thrusters (35-45/20-30), 7-10 Burpees Over DB
*Level 1 10 Goblet Squats, 7 Pushups, 7 Situps
1:45 active rest (row, bike, jog 200m, foam roll)
