Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Bodyweight Squats — 10 reps. Easy effort.
How: Feet shoulder-width, sit your hips back, stand up.
6) Easy Jumps — 5 soft jumps in place. Easy effort.
How: Jump lightly and land quiet with soft knees.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Bodyweight Squats — 10 reps. Easy effort.
How: Feet shoulder-width, sit your hips back, stand up.
6) Easy Jumps — 5 soft jumps in place. Easy effort.
How: Jump lightly and land quiet with soft knees.
Conditioning
1) Easy bike or row — 6 minutes. Easy effort.
How: Only if you are still under about 30 minutes. No hard sprints. Tomorrow is deadlift day.
How: Only if you are still under about 30 minutes. No hard sprints. Tomorrow is deadlift day.
Strength
Power — about 8 minutes. Full rest. Every rep fast and clean.
1) Broad Jump — 4 sets of 3 reps. Hard effort. Rest fully between sets.
How: Swing your arms and jump forward as far as you can. Stick the landing.
2) Medicine-ball Chest Pass — 3 sets of 5 reps. Hard effort. Rest fully between sets.
How: Hold the ball at your chest and throw it hard at a wall.
Carries — about 6 minutes.
3) Suitcase Carry — 3 trips of about 40 yards each hand. Hard effort. Rest as needed between trips.
How: One dumbbell in one hand, walk tall without leaning.
1) Broad Jump — 4 sets of 3 reps. Hard effort. Rest fully between sets.
How: Swing your arms and jump forward as far as you can. Stick the landing.
2) Medicine-ball Chest Pass — 3 sets of 5 reps. Hard effort. Rest fully between sets.
How: Hold the ball at your chest and throw it hard at a wall.
Carries — about 6 minutes.
3) Suitcase Carry — 3 trips of about 40 yards each hand. Hard effort. Rest as needed between trips.
How: One dumbbell in one hand, walk tall without leaning.
Skill
Today's focus: move fast on jumps and throws, and keep carries tall and steady. Main lift: Broad Jump.
Metcon
Finisher — arms about 10 minutes. Do A then B back-to-back, rest 1 minute, repeat (3 rounds).
A) Hammer Curl — 10 to 12 reps. Nearly to failure.
How: Palms facing each other. Curl the dumbbells to your shoulders without swinging, lower slowly.
B) Rope Pushdown — 12 to 15 reps. Nearly to failure.
How: Elbows pinned at your sides, push the rope down until your arms are straight.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Cable Woodchop — 10 reps each side. Hard effort.
How: Kneel with the cable set high. Pull the handle down across your body to the opposite hip. Keep your hips still.
B) Hanging Knee Raise — 10 reps. Hard effort.
How: Hang from a bar, raise your knees to hip height, lower slowly.
A) Hammer Curl — 10 to 12 reps. Nearly to failure.
How: Palms facing each other. Curl the dumbbells to your shoulders without swinging, lower slowly.
B) Rope Pushdown — 12 to 15 reps. Nearly to failure.
How: Elbows pinned at your sides, push the rope down until your arms are straight.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Cable Woodchop — 10 reps each side. Hard effort.
How: Kneel with the cable set high. Pull the handle down across your body to the opposite hip. Keep your hips still.
B) Hanging Knee Raise — 10 reps. Hard effort.
How: Hang from a bar, raise your knees to hip height, lower slowly.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
Notes
Today: Athletic (power, carries, arms, core). About 34 minutes.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.