Monday May 25, 2020
Title: Monday
Status: pending

Warmup: 3-4 Rounds of:
3up/3down lunge rotations
10 Clamshells/side
3/direction T-Spine Windmills/side

A) 4-5 Rounds of…: 10 Sumo Goblet Squat @ 42×1 tempo
rest :45
8/side Side Plank w/ leg raise (Scale: :20 Side Plank + 10 Abductions/side)
rest :45
15 Glute Bridges (big squeeze at the top)
rest :90
B) Tabata x 2: Tabata 1
even- Pushups
odd- Flutter Kicks

rest 2:00

Tabata 2
even- Scissor Kicks
odd- Three Way Crunches

Cooldown: 2:30/leg Pnf Hamstring Stretch
+
Dragon Pose or Winged Dragon 2:30/side

—–

Tuesday May 26, 2020
Title: Tuesday
Status: pending

Warmup: 3-4 Rounds of…
10 Wall Angels
8 Hip Hinge Stick Drill
:30 Hip Coordination (old white people learn to use your damn hips)
10 Oly Hip Drill (quarter squat, pop, quarter squat)*

*This movement awareness holds a lot of people back in olympic lifting. You need to catch the bar with an open hip in a squat, DO NOT let knees cave forward.

A) 4-5 Rounds of…: 6-8 Box Handstand Pushup (Scaled: 8-10 Hand Release Pushups)
rest :45
4/side Knee Hover w/ opposite arm/leg raise (Scaled: Bird Dog)*
rest :45
10 Supermans
rest :90

*Bird-doggers should be bracing as hard as the knee hoverers.
B) 16:00 Amqrap of… @ controlled intensity: 3 Full Burpees
6 No Pushup Burpees
9 Jumping Jacks
12 Conditioning Squat Jumps
9 Pushup Shoulder Taps/side (no pushup)
6 Alternating Nemesis Crunch/side
3 Bicycle Crunch w/ Pause/side (Bosu not needed)
rest :30

Cooldown: Wall Squat 3:00
Wall Straddle 3:00 (support the thighs, be gentle coming out of this pose)

—–

Wednesday May 27, 2020
Title: Wednesday
Status: pending

Warmup: 3 Rounds of…
4 Seneca Stretch
6 T-Spine Twist/side (3 with hand behind low back, and 3 with hand behind neck)
8 Fire Hydrants/side

A) 4-5 Rounds of….: 8 Split Squat/side @ 3211 tempo, rest up to :20 b/w legs
rest up to :45
10 Air Squat @ 32×1 (use a clock for tempo)
rest up to :45
8 Arrested Good Morining @ 5111 tempo
rest up to :90
B) For Time @ Controlled Intensity: 50-40-30- Jumping Jacks or 100-75-50 Du’s
40-30-20 Pushups
30-20-10 Tuck Up

-Have a plan to break up the reps!!!

Cooldown: 2:00 Caterpillar – support head/neck, stop as soon as you feel resistance)
–
3:00 Butterfly

—–

Thursday May 28, 2020
Title: Thursday
Status: pending

Warmup: 3-4 Rounds of…
8 Side Lying Adductions/side
3/side Scorpion Stretch (hold for about :15/side)
10 Hip Twists or 3 Hip Switches/side
5 Overhead Squat w/ dowel or Stick @ 5511 or 5 Front Squat @ 5511

A) 16:00 Emom of… : 1- :40 Chinese Plank
2- 35 Du’s or 50 Singles or :40 of work
3- :40 Front Plank
4- 10 Walking Lunges/leg
B) Tabata’s: :20on/:10 off x 8
even rounds- Deficit Pushups (Scale to Hand Release)
odd rounds- Triangle Pushups (Scale to knees)

:20on/:10 off x 8
even rounds – Pushup Shoulder Taps
odd rounds – Flutter Kicks

*Way better to drop from the knees and maintain your midline, than perform worm pushups which everyone knows is cheating anyway

Cooldown: Child’s Pose 3:00
Half-Butterfly 2:30/side

—–

Friday May 29, 2020
Title: Friday
Status: pending

Warmup: 3-4 Rounds of…
5 Cat-Cow – slow
10 Eggbeaters in each direction
5 Seneca pushup

A) 4 Rounds of… : :30 Conditioning Split Squat Jumps
:30 rest
:30 Negative Situps (feet anchored, hold some weight, tall chest) 3-5 reps only here
:30 rest
:30 Plank to Pushup Pressouts
:60 rest
B) 21:00 Amqrap of… @ controlled intensity: 2:00 Jog/Stairs/Bike/Skip/JumpingJacks/Can improvise but gotta move

straight into

3 Rounds of…
5 Sit-Out/side or 5 Single Leg Glute Bridge/side
5 Full Burpees
5 Oblique Crunches/side
10 Pushups + 10 Mountain Climbers/side
-after 3rd round get back to jog/movement

Cooldown: Couch Stretch (bench, couch or wall) 2:30/side
Pigeon Pose 2:30/side (good idea to have support under butt and chest)