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) Box Jump — 4 sets of 3 reps. Hard effort. Rest fully between sets.
How: Jump onto a knee-high box, land softly with bent knees, STEP down (don't jump down).
2) Medicine-ball Slam — 3 sets of 6 reps. Hard effort. Rest fully between sets.
How: Ball overhead, slam it into the floor as hard as you can.
Carries — about 6 minutes.
3) Farmer Carry — 4 trips of about 40 yards. Hard effort. Rest as needed between trips.
How: Heavy dumbbell in each hand, walk tall and steady.
1) Box Jump — 4 sets of 3 reps. Hard effort. Rest fully between sets.
How: Jump onto a knee-high box, land softly with bent knees, STEP down (don't jump down).
2) Medicine-ball Slam — 3 sets of 6 reps. Hard effort. Rest fully between sets.
How: Ball overhead, slam it into the floor as hard as you can.
Carries — about 6 minutes.
3) Farmer Carry — 4 trips of about 40 yards. Hard effort. Rest as needed between trips.
How: Heavy dumbbell in each hand, walk tall and steady.
Skill
Today's focus: move fast on jumps and throws, and keep carries tall and steady. Main lift: Box Jump.
Metcon
Finisher — arms about 10 minutes. Do A then B back-to-back, rest 1 minute, repeat (3 rounds).
A) Dumbbell Curl — 10 to 12 reps. Nearly to failure.
How: Curl the weight to your shoulders without swinging, lower slowly.
B) Overhead Dumbbell Triceps Extension — 10 to 12 reps. Nearly to failure.
How: Hold one dumbbell overhead with both hands, lower it behind your head, press back up.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Plank — 45 seconds. Hard effort.
How: Forearms on the floor, body straight, squeeze your glutes.
B) Dead Bug — 8 reps each side. Hard effort.
How: On your back, arms up, lower opposite arm and leg slowly, keep your lower back on the floor.
A) Dumbbell Curl — 10 to 12 reps. Nearly to failure.
How: Curl the weight to your shoulders without swinging, lower slowly.
B) Overhead Dumbbell Triceps Extension — 10 to 12 reps. Nearly to failure.
How: Hold one dumbbell overhead with both hands, lower it behind your head, press back up.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Plank — 45 seconds. Hard effort.
How: Forearms on the floor, body straight, squeeze your glutes.
B) Dead Bug — 8 reps each side. Hard effort.
How: On your back, arms up, lower opposite arm and leg slowly, keep your lower back on the floor.
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.