Sunday, July 7, 2019
7 AM Mindful Lifting
8 AM Conditioning Class
Warmup (10 min) Lower Body Warmup
Skill (15 min): Squat Cleans, demo and practice
Conditioner (35 min): “5 Round Helen”
400m run/500m row/2 min bike
21 KB Swings
12 Pullups/Ring Rows
Monday, July 8, 2019
Warmup (10 min): 3-4 rounds
100m row/:20 airdyne/:30 jumprope (choose 1)
0ne-arm kb carry length turf & back
Skill/Chalk (5 min): Tempo Squat
3 seconds down, 1 second pause, 1 second up
Strength (25 min): Squat–5-6 rounds
Tempo Squat @50-70%, sets of 5–find a solid weight and stick there
*Level 1 5×5
Between Sets:
1) DB Romanian Deadlifts, sets of 10 *Level 1 10 KB Goodmorning
2) 15 Glute Bridges
Conditioning (15 min): 7 min AMRAP
Fitness: 8 DB Floor Press, 10 KB Swings, :30-:40 plank
Performance: 12 Pushups, 15 KB Swings, :20 air squats
Sport: 12 Pushups, 20 Overhead KB Swings, :20 goblet squats
Wednesday, July 10, 2019
Warmup (15 min): Rounds of
Prowler Push (light), 10-15 KB Swings, 8-12 ring rows, 1-1:30 cardio
Speed Strength (20 min): 5-8 Rounds of
Press/Push/Bench 50-60% x 2-3 reps
*Level 1 5×5
Jumprope Skill :30-:60 (doubles, fast singles, etc)
Conditioning (25 min): 3 rounds of :75 each station
Station 1: 15 box jumps *Level 1 12 Goblet Squats
Station 2: :30 Pullups *Level 1 12 Ring Rows
Station 3: :45 row or airdyne
Station 4: 12-15 DB Rows (35-55/20-35) *Level 1 12 KB Swings
Friday, July 12, 2019–Benchmark Friday!
Warmup (10 min): Dynamic
Skill (10 min): Max Effort Deadlift
1) Pulling slack out of bar, 2) Rock back towards heels. 3) Leg Drive
Heavy Work (25 min): Deadlift
Work to 1 rep max, sugg 50% x 5, 65 % x 4, 80% x 3, 90% x 2, singles
*Level 1 5×5 w/light cardio & Simple Seven practice between sets
Finisher (15 min): 4-6 Heavy Prowler Pushes
(230-300/140-230)
