Sunday, May 5, 2019
7 AM Mindful Lifting, Coach’s Choice
8 AM Conditioning
Warmup (15 min): Dynamic then Simple Seven
Skill Work (20 min): Split Jerk, Technique & Ascending Singles
Conditioning (25 min): “Cindy”
20 min AMRAP
5 Pullups *Sub Ring Rows
10 Pushups *Sub DB Floor Press every other round
15 Air Squats
Monday, May 6, 2019
Skills and Drills Warmup (15 min): Barbell Clean
High Hang Position 2 reps, Hang Position 1 rep
*working up to moderate weights, drill technique
Power Work (25 min): 5-6 Rounds of
Row or Bike 1 min
Squat 50-60% x 2-3 reps *Level 1 5×5
Prowler Sprint (140/90)
Slamball Side to Side Slams 7/side (vid here)
Rest btw rounds
Conditioning (20 min):“EB 500”
3 rounds for time
120 single unders
25 situps *Level 1 :30-:40 plank
20 KB Deadlifts (44-53/26-35) *Level 1 8-12 Goblet Squats
THEN 5 burpees
Optional Cooldown: 2-3 rounds of
Slingshot Shuffle Half-Length of Turf/Side
20 Single Leg Glute Bridges (10/side)
Wednesday, May 8, 2019
Warmup (10 min): Coach’s Choice
Strength/Hypertrophy (25 min): 5-6 Rounds of
Press/Bench/Push Press, 40-50% for 8-10 reps
*Level 1 5×5
DB or KB Rows 8-12 reps
Banded Bicep Curls (vid here), 12-15 reps
Heavy Prowler Walk (180+/120+)
Light Cardio btw rounds
Conditioning (25 min): 4 rounds of Station Work
(40 seconds work, 20 seconds transition)
Minute 1: Ball Slams
Minute 2: Airdyne
Minute 3: Air Squats
Minute 4: Plank
*Level 1 Do one round for :20 work/:40 rest/transition
Friday, May 10, 2019
Warmup (5 min): Quick Dynamic
Skill (15 min): Russian KB swing–accumulate 40-60 practice reps
*Quick demo here–1) Aim at “triangle”, 2) Chin and sternum pointed at ground at bottom, 3) Snap hips!
Strength/Heavy Work (20 min): Deadlift
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1
*Level 1 5×5
Between Sets (Watch Clock): Roll Out
10 pass glutes, hamstrings, quads
Conditioning (20 min): 30-20-10
Fitness: Air Squats, Ball Slams, Glute Bridges
Performance: Goblets (44-53/26-35), Swings (44-53/26-35), Glute Bridges
Sport: Wallballs (20/14), Burpees Over Yoga Block
