Sunday, November 18, 2018
7 AM Mindful Lifting
8 AM Mind Eraser Conditioning
Monday, November 19, 2018
Warmup (5 min): 2-3 rounds of
1):20 bike or row 2) Light Prowler push one length 3) :20 Box Jumps or Stepups
Strength (30 min incl. chalk and cleanup): Squat
Empty Bar, 50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) DB Bench, 5-8 reps
2) KB Sumo Deads, 6-10 reps
3) Abs: 7-12 crunches or :30 plank
Conditioning (20 min): “Karen Plus”
4 rounds of
1) :30 max wallballs/:30 transition
2) :30 burpees or kb swings/:30 transition
3) :30 hard airdyne or row/:30 transition
Score is total wallballs
Cooldown (5 min): 2 min Couch Stretch (use benches and mats)
Wednesday, November 21, 2018
Warmup (5 min): 2×8-15 air squats, ring rows, situps, pushups
Skill (10 min): One-arm KB Cleans (vid here–very simple Norweigan progression)
Strength (25 min): Bench/Push/Press
50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) Practice 3-5 kb cleans/arm
2) Light Prowlers 90/50
3) KB Swings OR Box Jumps, 5-8 reps
Conditioning/Turkey Time (20 min): “El Pavo”
50 barbell squats (135/95) or 50 goblet squats (53/35)
2-3 min “rest” rowing, bike,or plank
50 ball slams (40/20) or 50 KB Swings (53/35)
Friday, November 23, 2018
Warmup/Skill/Mini-Wod (15 min): Empty Bar Clean and Press/Push Press then
“Mini-Grace” 30 light weight clean and push press (73-93/35-53)
Strength (25 min): Deadlift
50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) Double KB Swings, 5-8 reps (outside legs–vid here)
2) Shuttle run on mat, 50-70% speed
Conditioning (20 min): “Flu”
6-8 prowler pushes (one length). Heavy. You’ll get it done.