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 — 8 to 12 minutes. Easy effort.
How: No sprints. Skip it if the main lifts felt heavy.
How: No sprints. Skip it if the main lifts felt heavy.
Strength
Power — about 8 minutes. Full rest. Every rep fast and clean.
1) Kettlebell Swing — 5 sets of 10 reps. Easy effort. Rest about 1 minute.
How: Push your hips back, swing the bell between your legs, then snap your hips forward so the bell floats to chest height. Arms stay loose; your hips do the work.
2) Jump Squat — 3 sets of 5 reps. Easy effort. Rest fully between sets.
How: Bodyweight squat, jump as high as you can, land soft.
Carries — about 6 minutes.
3) Front-rack Carry — 4 trips of about 30 yards. Easy effort. Rest as needed between trips.
How: Dumbbells at your shoulders, walk tall and steady.
1) Kettlebell Swing — 5 sets of 10 reps. Easy effort. Rest about 1 minute.
How: Push your hips back, swing the bell between your legs, then snap your hips forward so the bell floats to chest height. Arms stay loose; your hips do the work.
2) Jump Squat — 3 sets of 5 reps. Easy effort. Rest fully between sets.
How: Bodyweight squat, jump as high as you can, land soft.
Carries — about 6 minutes.
3) Front-rack Carry — 4 trips of about 30 yards. Easy effort. Rest as needed between trips.
How: Dumbbells at your shoulders, walk tall and steady.
Skill
Today's focus: move fast on jumps and throws, and keep carries tall and steady. Main lift: Kettlebell Swing.
Metcon
Easy finisher — one easy round of arms, then one easy round of core.
A) Barbell Curl — 8 to 10 reps. Easy effort.
How: Curl the bar to your shoulders without swinging, then lower slowly. A straight bar or an EZ bar both work.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Pallof Press — 10 reps each side. Easy effort.
How: Band at chest height from the side, press it straight out and hold 2 seconds without twisting.
A) Barbell Curl — 8 to 10 reps. Easy effort.
How: Curl the bar to your shoulders without swinging, then lower slowly. A straight bar or an EZ bar both work.
Core — about 5 minutes. Do A then B, rest as needed, repeat (2 rounds).
A) Pallof Press — 10 reps each side. Easy effort.
How: Band at chest height from the side, press it straight out and hold 2 seconds without twisting.
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 28 minutes.
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.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.
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.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.