Friday 6/14/19

1.) Balance: Squat prep

2.) Strength: Front or back squat
x5 @65%/ x5 @ 75%/ x max reps @ 85%

Accessories: 3 sets
Weighted bridges x15
Pistol progressions x5 each
Wall sit w/ add. :30 and abd. :30

3.) Movement: 15:00 on the clock...

800m run/1000m row/or 40 cal bike,
THEN IN REMAINING TIME, AMRAP:
3 power clean and jerks
6 Push ups
9 Air squats

Wednesday 6/12/19

1.) Balance: Ladder drills and dynamic stretches

2.) Strength and Movement: For time

400m run
30 box jumps
400m run
30 Devil press
400m run
30 pull ups
400m run
30 OH lunges
400m run
30 Toes to bar/knees to chest/V-ups
400m run

Tuesday 6/11/19

**SCHEDULE UPDATE**
NO CLASS SATURDAY 6/15! GO CHECK OUT THE WORLDS STRONGEST MAN COMPETITION ON HOLMES BEACH AT 8:00am SATURDAY.
Should be some pretty cool stuff you never see!

1.) Balance: Deadlift prep

2.) Strength: Deadlift
65% x5/ 75% x5/ 85% x max reps

Accessories: 3 sets
HS curl x10
1-leg airiplane RDL x5/leg
Plank saw x15

3.) Movement: TABATA TUESDAY!!
:20/:10 off x6 each movement.

KB sumo deadlift high pull (or Russian swing)
Goblet squat
Sit ups

Monday 6/10/19

1.) Balance: shoulder prep

2.) Strength: Push press or bench press
x5 @ 65%/ x5 @ 75%/ x max reps at 85%

TRX accessories: 3 x 10
Row
Curl
Push up
Tricep roll out

3.) Movement: For time
100-80-60-40-20
Double unders
50-40-30-20-10
Cal row
25-20-15-10-5
Ball slams

Friday 6/7/19

1.) Balance: deadlift mobility and prep (hip hinge drills)

2.) Strength: Deadlift or sumo deadlift (whichever you tested last week)
x8 @55%
x8 @65%
x max reps at 75%

Accessories: 2 sets
Hamstring curl (x15)
1-leg RDL (x10/leg)
Supermans (x15)

3.) Movement: 3 rounds for time
400m run
12 deadlifts
10 Hang power cleans
8 Thrusters

Wednesday 6/5/19

1.) Balance: Overhead mobility, shoulder stability

2.) Strength: Push Press or Bench press (whichever you tested last week)
3 x 8, percentages based on last weeks test

Accessories: 3 sets
a.) 1/2 kneeling land mine press (x10/arm)
b.) Bent over row (x12)
c.) Curl-press-tricep (x10)
d.) Reverse fly (x12)

3.) Movement: Every minute on the minute for 14:00 complete...
Even minutes: 200/150m row
Odd minutes: 5 Renegade rows

Tuesday 6/4/19

1.) Balance: Hip mobility/Squat prep

2.) Strength: Front or back squat (3 x 8)
Percentages based on last weeks testing

Accessories: 3 sets
a.) Split squat or RLESS x10/leg
b.) Wtd bridge x10
c.) Side step x15/side

3.) Movement: Complete as many rounds as possible in 10:00 of
15 wall balls
10 box jumps
5 burpees

Monday 6/3/19

Here's a fun one to start your week...

1.) Balance: PVC and band warm up

2.) Strength and Movement: Complete the following for time with a partner (or solo)

5 rounds:
800m run (1000m row or 40/35 cal bike)
30 KB swings
30 Pullups

*As partners, SPLIT ALL WORK/REPS. Only 1 partner can work at a time*

Friday 5/31/19

Today is the last day of our strength testing. The numbers collected this week will be used for your personalized strength training for the next 5 weeks! Hopefully we will see some strength gains over that time period!

1.) Balance: Deadlift prep (hamstring and glute mobility/warm up)

2.) Strength: 3-rep deadlift test (sumo or standard)

3.) Movement: Complete the following for time...
21-15-9
Power cleans
Ring dips
*50 double/single unders after each round*

OR

42-30-18
KB swings
21-15-9
Dips
*50 double/single unders after each round)

Thursday 5/30/19

SO since we had Monday off this week, Thursday is not for stretching... BUT it is for abs! I'm excited for this one.

3 rounds, NOT for time:

400m run
25 supermans
20 Ball slams
15 V-ups
10 Floor wipers
5 tempo OHS (3 down, 3 up)
100m farmers carry
25 mountain climbers/side
20 sit ups
15 Alternating V-ups
10 strict TTB/KTC
5 OH lunges/leg