Week of September 25-October 1

Sunday, September 25, 2016
7 AM Mindful Lifting, The Pixies, Surfer Rosa
8 AM Conditioning, Fight Gone Bad

Monday, September 26, 2016
Warmup (10 min): Squat Therapy 3×10 bar, goblet, wall, pole
Circuit Work (40 min): Rounds of
Squat 5@50%
Single arm DB Press or DB Bench, 5/arm
2 rounds :20 jumprope, :20 plank
Prowler or Sled 1 length
10-15 box jumps or stepups
15 kb swings
Cooldown: Easy bike, row, jog

Wednesday, September 28, 2016–Bench and Bro Sesh
Warmup (10 min): Trainer’s Choice
Circuit Work (40 min): Rounds of
Bench/Press/Push Press 5@50%
10 DB Rows
10 DB Curlzzz
15 band pullaparts, 10 face pulls, 5 ring rows
Row 200m minimal pulls or Bike 1 min
10 kb goodmornings, 15 kb swings
Cooldown: Stretch out upper back/pecs

Friday, September 30, 2016
Warmup (10 min): Sandbag and med ball work, outdoor
Circuit Work (40 min): Rounds of
Deadlift 5@50%
10 walking lunges (5/side)
10 weighted crunches (10-25 lb plate)
200m one-arm farmer’s carry (switch @100m)
:30 max air squats
10 pushups, 10 situps, 10 kb swings


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