Mar. 30 – Apr. 5, 2020

Day 1 (Benchmark)

1) Singlet – 1 Movement Benchmark Workout (Conditioning)

Benchmark = Choose a “Singlet” workout from Beyond the Whiteboard

2) 10 minutes of walking/biking/rowing at a moderate pace

Day 2

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 3 

Triplet – 3 Movement Workout (Conditioning)

Day 4

Squat Workout (Strength)

Back Squat, Front Squat, Overhead Squat

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 5

Medium Duration Monostructural Workout

Medium Duration = Efforts take 4:00 to 15:00

Monostructural = Run, Bike, Swim, Row

Warm-up and Cool Down

Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.

Cool Down: Spend 10 to 20 minutes static stretching after the workout.