may is mental health month, and even though it may not be specifically called out in every class of the year - this place is built on mental conditioning. as coaches, it may be one of the coolest things that we get to impact.
Assemble champion mentality: Focus on the good. What is within your control RIGHT NOW, today? act. seize this moment. get better. win the day. every day.
every day this month we will be adding in something specifically dedicated toward positive mental health.
MONDAY | Functional Strength
Mental Health: Share what you are committing to this week | Whether that be a mindset, a goal of workouts, nutrition, etc. Big changes are best accomplished in small steps.
WARM UP | 12 Min
12s Alt Reverse Lunge + Light Plate Torso Rotation
12 Banded Squats + Light Plate In Front of Body | Sit back soooo far you could practically tip back (arms are fully extended out in front of body at a slight angle) - Index coaching on screwing heels into the ground
Long banded (light long infinity bands) attached to rack
- 10s external hip rotations
- 10s internal hip rotations
10 Ground to Overhead Choice Warm Up | Depending which movement they will be choosing in the workout, this should be a light weight progression into that movement
10 Push Ups
10 Hanging Scap Retractions
GROUP 1 | 21:00 CAP
8-24t Double Rep Lunge + Power Thru | To start: Step back right leg into reverse lunge, then drive right knee to chest when powering up, repeat on same side step back right reverse lunge, drive right knee to chest when powering up but this time step right foot forward and progress to other side (this time you'll automatically drive left knee to chest, step back into left reverse lunge, drive knee to chest again, land foot at top, and switch sides) | Completion of one whole side movement = 1 rep | Would suggest sandbag on back as first option, otherwise dumbbells/kettlebells
4-12 Eccentric Pull Ups
6-20 Ground to Overhead | Plate/DB G2OH or Hang Clean to OH Press
GROUP 2 | 21:00 CAP
6-20s SA Row to SA Overhead Press from Split Squat Position (Bent over for SA Row, Chest fully upright before pressing overhead)
Core 20 Reps | 12t Alt Knee to Opposite Armpit + 8 Both Knees to Armpits/Bar | Controlled Hanging or Medball Tuck Variation
4-8 Controlled Burpees + Optional Box Jump | This movement is ALL about body control. This should create the same sensation as the controlled core with the move above | Controlled burpees = push up + step or float up... the idea of controlling this movement is to remove the impact to joints that typically comes along with a standard burpee. In a float up, the hips should get hang time above the head.
WARM UP | 12 Min
12s Alt Reverse Lunge + Light Plate Torso Rotation
12 Banded Squats + Light Plate In Front of Body | Sit back soooo far you could practically tip back (arms are fully extended out in front of body at a slight angle) - Index coaching on screwing heels into the ground
Long banded (light long infinity bands) attached to rack
- 10s external hip rotations
- 10s internal hip rotations
10 Ground to Overhead Choice Warm Up | Depending which movement they will be choosing in the workout, this should be a light weight progression into that movement
10 Push Ups
10 Hanging Scap Retractions
GROUP 1 | 21:00 CAP
8-24t Double Rep Lunge + Power Thru | To start: Step back right leg into reverse lunge, then drive right knee to chest when powering up, repeat on same side step back right reverse lunge, drive right knee to chest when powering up but this time step right foot forward and progress to other side (this time you'll automatically drive left knee to chest, step back into left reverse lunge, drive knee to chest again, land foot at top, and switch sides) | Completion of one whole side movement = 1 rep | Would suggest sandbag on back as first option, otherwise dumbbells/kettlebells
4-12 Eccentric Pull Ups
6-20 Ground to Overhead | Plate/DB G2OH or Hang Clean to OH Press
GROUP 2 | 21:00 CAP
6-20s SA Row to SA Overhead Press from Split Squat Position (Bent over for SA Row, Chest fully upright before pressing overhead)
Core 20 Reps | 12t Alt Knee to Opposite Armpit + 8 Both Knees to Armpits/Bar | Controlled Hanging or Medball Tuck Variation
4-8 Controlled Burpees + Optional Box Jump | This movement is ALL about body control. This should create the same sensation as the controlled core with the move above | Controlled burpees = push up + step or float up... the idea of controlling this movement is to remove the impact to joints that typically comes along with a standard burpee. In a float up, the hips should get hang time above the head.
tuesday | HYBRID
Mental Health Message: Encourage everyone to get outside for at least 20 min today!
Coaches: Tread setting will need to be changed to meters
Stop, Stop, Change Units
Warm Up:
Sprint Mechanics + Hip Airplanes
Banded front raises
Banded scap retractions
Long banded pull aparts
Workout: Strength + Sprints (Row/Ski option for large classes)
GROUP 1 | 21:00 CAP
30 Sec Front Plate Static Hold
Alt Dumbbell Front Raises | SA Static Hold in Front of Shoulder While Opposite Arm Lowers and Raises
Tread (m)
Round 1: 3 Sprints | 1:1 Ratio | 15 sec work:15 sec rest
Round 2: 1 Sprint | 100 m for time | 0:30 cap
Round 3: 1 Sprint | 200 m for time | 1:00 cap
Round 4: 1 Sprint | 400 m for time | 2:00 cap
Round 5: Option for 800 m | 4:00 cap or Repeat rounds 1-4
GROUP 2 | 21:00 CAP
Table Top with Sandbag Alt Lateral Pull + Double Rep Spiderman Ab
Bent over reverse flies with pinkies up | Can be seated
Bike (Kcal) | 6/4 0:30 CAP | 24/18 2:00 CAP | 12/9 1:00 CAP | 18/14 1:30 CAP | 12/9 1:00 CAP | 6/4 0:30 CAP
Coaches: Tread setting will need to be changed to meters
Stop, Stop, Change Units
Warm Up:
Sprint Mechanics + Hip Airplanes
Banded front raises
Banded scap retractions
Long banded pull aparts
Workout: Strength + Sprints (Row/Ski option for large classes)
GROUP 1 | 21:00 CAP
30 Sec Front Plate Static Hold
Alt Dumbbell Front Raises | SA Static Hold in Front of Shoulder While Opposite Arm Lowers and Raises
Tread (m)
Round 1: 3 Sprints | 1:1 Ratio | 15 sec work:15 sec rest
Round 2: 1 Sprint | 100 m for time | 0:30 cap
Round 3: 1 Sprint | 200 m for time | 1:00 cap
Round 4: 1 Sprint | 400 m for time | 2:00 cap
Round 5: Option for 800 m | 4:00 cap or Repeat rounds 1-4
GROUP 2 | 21:00 CAP
Table Top with Sandbag Alt Lateral Pull + Double Rep Spiderman Ab
Bent over reverse flies with pinkies up | Can be seated
Bike (Kcal) | 6/4 0:30 CAP | 24/18 2:00 CAP | 12/9 1:00 CAP | 18/14 1:30 CAP | 12/9 1:00 CAP | 6/4 0:30 CAP
wednesday | Functional Strength
Mental Conditioning: Gratitude - Share one thing!
This day is probably going to look like a little kid's toy room, so encourage people to put weights back on rack when not using them
Classroom Format
Front of the room
Group 1: barbell movements front west side of the room
Group 2: kettlebell swings front east side of the room
Back of the room
Body weight movements: Explosive sit ups + Reverse Table Top Hold
Middle of the room
Chest press, Skull Crushers, SL RDL's
Warm up:
Foam roll/Lacrosse ball
Long PT Band External Rotation (Attached to rack)
90/90 Rotations on the ground
SL RDL's
Snatch Technique | As a group:
1. Walk through wide hand position | hands line up on barbell at a location where the arms can be out straight, and the bar/dowel lines up somewhere between the hip and the belly button
2. Snatch progression: 5 snatch grip shrugs, 5 snatch grip shrug to high pull, 5 high pull position to full extension over head, 5 high pull position
2. PVC/Wooden Dowel Drop Snatch | Wide snatch grip position with dowel racked on back, as you drop down into squat, arms extend overhead (it's meant to be a quick/explosive training movement)
3. 10 Reps PVC/Wooden Dowel Snatch
Workout
Group 1
4-12 Snatch for Mobility and Explosiveness Purposes | Wooden Dowel/Barbell - Can add weight, but emphasis is not in going as heavy as possible
6-12s SL RDLs
30 sec Reverse Table Top Hold | Shoulder Mobility, Glute Strength | Finger tips face toes, hips press up as high as possible, shoulders externally rotate
5-10 Explosive Sit Ups | Option to have blocks or boxes by sides to use as assistance, start on back, knees can pull in toward chest (and feet lift off the ground) OR for more advanced feet stay planted, body moves through sit up position and stands all the way up (option to jump at top), as a coach watch for good knee position... strong tendency for people to cave their knees inward | for those who cannot stand all the way up out of the sit up encourage that this is a progression! so first step is lifting hips/butt off the ground (hands can plant on box or blocks)
Group 2
8-24t Alt Chest Press (on groud or ball box or bench) | Opposite arm in static hold over chest
6-20 Incline Skull Crushers | Back on ball
12-20 KB Swings
5-10 Explosive Sit Ups
This day is probably going to look like a little kid's toy room, so encourage people to put weights back on rack when not using them
Classroom Format
Front of the room
Group 1: barbell movements front west side of the room
Group 2: kettlebell swings front east side of the room
Back of the room
Body weight movements: Explosive sit ups + Reverse Table Top Hold
Middle of the room
Chest press, Skull Crushers, SL RDL's
Warm up:
Foam roll/Lacrosse ball
Long PT Band External Rotation (Attached to rack)
90/90 Rotations on the ground
SL RDL's
Snatch Technique | As a group:
1. Walk through wide hand position | hands line up on barbell at a location where the arms can be out straight, and the bar/dowel lines up somewhere between the hip and the belly button
2. Snatch progression: 5 snatch grip shrugs, 5 snatch grip shrug to high pull, 5 high pull position to full extension over head, 5 high pull position
2. PVC/Wooden Dowel Drop Snatch | Wide snatch grip position with dowel racked on back, as you drop down into squat, arms extend overhead (it's meant to be a quick/explosive training movement)
3. 10 Reps PVC/Wooden Dowel Snatch
Workout
Group 1
4-12 Snatch for Mobility and Explosiveness Purposes | Wooden Dowel/Barbell - Can add weight, but emphasis is not in going as heavy as possible
6-12s SL RDLs
30 sec Reverse Table Top Hold | Shoulder Mobility, Glute Strength | Finger tips face toes, hips press up as high as possible, shoulders externally rotate
5-10 Explosive Sit Ups | Option to have blocks or boxes by sides to use as assistance, start on back, knees can pull in toward chest (and feet lift off the ground) OR for more advanced feet stay planted, body moves through sit up position and stands all the way up (option to jump at top), as a coach watch for good knee position... strong tendency for people to cave their knees inward | for those who cannot stand all the way up out of the sit up encourage that this is a progression! so first step is lifting hips/butt off the ground (hands can plant on box or blocks)
Group 2
8-24t Alt Chest Press (on groud or ball box or bench) | Opposite arm in static hold over chest
6-20 Incline Skull Crushers | Back on ball
12-20 KB Swings
5-10 Explosive Sit Ups
Thursday | Functional Strength
Mind training:
Cross brain training 👉🏽👌🏽 Alternating Two finger gun to okay sign
Warm up
30-60 sec per side Couch stretch
20s Banded thigh lateral squat walks
20s Banded standing lateral walks
10-20 Wooden dowel pass throughs
5s Turkish get up to bridge, no weight
4-12s Single Arm Banded Thigh Thrusters | Band around low thighs, weight is in single arm at a time, lower down through squat then come back up full extension
8-20 Chin Ups
Row 250/200 m
6-20s Bulgarian Split Squats
5-12s Turkish Get Up | Only Ground to Bridge (Watch Pictures 1-5 before the leg steps back)
12-20 Medball Slams | Unless new, should use at least 25 lbs
Cross brain training 👉🏽👌🏽 Alternating Two finger gun to okay sign
Warm up
30-60 sec per side Couch stretch
20s Banded thigh lateral squat walks
20s Banded standing lateral walks
10-20 Wooden dowel pass throughs
5s Turkish get up to bridge, no weight
4-12s Single Arm Banded Thigh Thrusters | Band around low thighs, weight is in single arm at a time, lower down through squat then come back up full extension
8-20 Chin Ups
Row 250/200 m
6-20s Bulgarian Split Squats
5-12s Turkish Get Up | Only Ground to Bridge (Watch Pictures 1-5 before the leg steps back)
12-20 Medball Slams | Unless new, should use at least 25 lbs
FRIDAY | MAX + MAF
Sprint Mechanics
Hip airplanes, CARS, Couch stretch
MAX | 6:00/Machine/Team
15 sec cap | Run, Bike, Ski
30 sec cap | Row
MAF | 1:30/Machine/Person | 180-Age = MAF (Maximum Aerobic Function)
Weighted Carry
Hip airplanes, CARS, Couch stretch
MAX | 6:00/Machine/Team
15 sec cap | Run, Bike, Ski
30 sec cap | Row
MAF | 1:30/Machine/Person | 180-Age = MAF (Maximum Aerobic Function)
Weighted Carry