We're coming off a pretty intense build-up from the last three weeks. Now it's time to recharge a bit with lower impact movements, as we'll take a short break from barbell intensive conditioning.
This week emphasizes recovery. We're testing baseline lifting performance in coming weeks, with conditioning work prioritizing time rather than specific work targets. Athletes can self-regulate intensity based on their current state.
Daily Workouts
**MONDAY** — Every minute on the minute for 20 minutes alternating: dumbbell bench press, kettlebell swings, bike calories, and rest.
**TUESDAY** — 21-minute workout cycling through strict pull-ups, wall balls, sit-ups, and double-unders in ascending rep schemes (7/14/21/42).
**WEDNESDAY** — Four rounds of 1-minute work intervals: rowing for calories, sandbag cleans, and wall walks, with 3-minute rest between rounds.
**THURSDAY** — Strength: dumbbell external rotations, split squats, tibialis raises. Then choice of 15-minute conditioning or skill practice.
**FRIDAY** — Build to front squat 1RM in 20 minutes, followed by dumbbell goblet lunges and lateral burpees.
**SATURDAY** — Teams of two: four rounds involving bike calories, "Mini DT" movements, and rope climbs. Partners rotate throughout.
Thanks for all of your dedication and hard work! — Coach Joey
