Sunday, May 19, 2019
7 AM Mindful Lifting, Wire Pink Flag
8 AM Conditioning Class
Monday, May 20, 2019
Warmup (10 min): Squat Therapy
Strength/Skill (20 min): Squat
5×5 @50-65% max *Level 1 5×5
Between Sets:
1) Prowler Walk (180/140)
2) Plank :45-:60
Accessory/Mini Circuit (10 min): 2 rounds of
Empty Bar RDL, Row, Front Squat, Press, 6 reps/movement
:30 row or bike
Conditioning (20 min): 3-4 rounds (15 min cap)
Fitness: 250m row, 12-18 KB Swings, 8-12 Air Squats
Performance: 400m run, 25 KB Swings, 20 Air Squats
Sport: 400m run, 12 DB Thrusters (40.25), 7 Pullups
Tuesday, May 21, 2019–Suggested Metcon & Mobility
Warmup: Simple Seven
Metcon: 21 minutes of
2:00 work, 1:00 rest
Low Handle Prowler One Length (140/100)
20 Ball Slams (40-50/20-30)
10 Calories Rower
*Pick Up Where You Left Off when Work Begins Again
Mobility: Check it out with 2-4 rounds of Squat Stretch
Video here, try for 30-90 seconds each round, use rig for balance if need be
Wednesday, May 22, 2019
Warmup/Skill (10 min): PVC Push Jerk
Strength/Heavy Effort (30 min): Press/Push/Bench
50% x 5, 60% x 4, 70% x 3, 80% x 2, try 1 or 2 doubles or triples at 90%
*Oly Challenge Do Ascending Push Jerk Doubles
*Level 1 5×5
Between Sets:
1) Single Arm Farmer’s Bar One Length/Arm (105/65)
2) 7-12 Ball Slams
Conditioning (20 min): “Let’s Go Crazy”
5-7 rounds, with a partner
Find an object and squat or swing it for 20 seconds. Be creative
Find an object and press it overhead or horizontally (bench, floor press style) for 15 seconds. Be creative
Jump up and down or onto something for 20 seconds. Wear a headband or helmet.
Rest as needed between rounds
Thursday, May 23, 2019–Functional Bodybuilding Day
3-4 rounds
A1 DB Suitcase Single Leg RDL 8-10 reps/leg 3111 tempo (vid here)
A2 DB Suitcase Split Squats 10-12 reps/leg full stop at the bottom each rep (vid here)
A3 KB Front Rack Carry 2 lengths turf elbows up, knuckles together
2-3 rounds
B1 Single Arm Tripod Row 8-10 reps/arm 31X1 (vid here)
B2 Half kneeling Arnold press 10-12 reps/arm controlled reps (vid here)
3 Rounds
C1 Band tricep pushdowns 10.10.10 10 sec rest between reps (vid here)
C2 Alternating Hammer Curls 12 reps/arm no swing at the bottom – full stop movement of DB (vid here)
C3 Upright Lateral Raises 20 reps Light weight (2.5 or 5s), not hinged over (vid here)
Friday, May 24, 2019
Warmup (10 min): Coach’s Choice or Dynamic w/Animal Walks
Strength/Speed (25 min): 4-6 rounds of
Deadlift, Band-Resisted Dead, 50-60% x 2-3 reps *Level 1 5×5
Double KB Swings 7-12 reps
Med/Slam/Wreckbag Squat Hold 30-75 seconds (SICK BURN bruh–vid here)
Conditioning/Murph is on Monday (15 min): 3 rounds of
1-2 minutes moderate intensity cardio (run/row/bike/jumprope) *Scale Up 90 seconds burpees
15-25 KB KB Swings, mod pace *Scale Up Overhead
10-15 Broken Table or Fire Hydrant/Side
Cooldown (10 min): Light Prowler Jogs (90/50)
