Sunday, June 2, 2019
7 AM Mindful Lifting, Coach’s Choice
8 AM Mind Eraser Conditioning
Skill/New Movement (10-15 min): BB Hip Thrust
Power Circuit (10-15 min): 3 rounds of
20 KB Swings, 20 Ball Slams, 20 Box Jumps
Conditioning (20-30 min): Rounds of
800m run/1000m row
1 Prowler Sprint (140/100)
5-8 Pullups or 10-15 Ring Rows
:10 Airdyne Sprint then :20 Airdyne Easy
Monday, June 3, 2019
Warmup (10 min): Dynamic
Strength/Speed (30 min): 7 rounds of
Squat 50-60% x 2-3 reps *Level 1 5×5
7-10 Wallballs *Level 1 Ball Slams
3-5 KB Reverse Lunges/Side *Level 1 unweighted lunges
:30 light cardio (row, bike, jumprope)
Conditioning (20 min): 12 min EMOM
:00s 12 KB Swings *Level 1 7 Swings, 3 Goblet Squats
:30s 7-12 Situps *Level 1 5 Situps, :10 plank
Wednesday, June 5, 2019
Warmup (10 min): 3 rounds
10 reps I, Y, T (each letter), 10 Band Pullaparts
Strength/Heavy (30 min): 6 rounds of
Split Stance DB Press, ascending sets of 3-5 (challenge yourself) *Level 1 5×5
Barbell Row (135-155/65-95), sets of 6-12
Hang from Pullup Bars, :15-:45
Med Ball Toss w/Partner, One Length Mat, 7-12/person
Conditioning (20 min): 4-5 rounds
400m run/500m row
25 air squats *Level 1 10 Air Squats, 10 KB Swings
Friday, June 7, 2019–Benchmark Friday!!!
Warmup/Skill (15 min): Power Clean and Push Press
PVC, Light Bar sets of 3 working towards 50-60% effort/weight
Strength (25 min): 6 rounds of
Deadlift, 50-60% x 5, *Level 1 5×5
15-25 Glute Bridges
15-25 KB Swings
15-25 calories row/airdyne
Conditioning/Benchmark (20 min): “Power Betty”
21-15-9
Power Cleans (135/95) *Level 1 Weight from Warmup or DB Cleans
Pushups
Standards: Clean to Front Rack on Shoulders, Pushups Chest to Deck (No Hand Release)
