Week of 090522:

Monday:

Class at 8:30 AM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:
8 Dynamic Split Squats (each leg) (knee past toes)
8 Box Step Downs  (each leg)
8 High Reach Burpees
 
Conditioning:
 
5 Rounds for Time of:
 
20 Burpee Box Jumps
18 Single Arm Devils Press 50/35
16 Alternating DB Snatches 50/35
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Accumuluate 30 Secs with Chin Over Bar (underhand Grip)
Min 2: 3-5 Front Squats @65%
 
Wednesday:
 
Class at 5:00 PM – I am planning to be 15 Minutes late for class today.  Please be smart, work as a group through the warm up and then begin to build up your Deadlift with a partner to roughly 65% of your max.  We will begin the Strength work when I arrive and then I will go over the workout.  Thank You for being flexible…
 
Warmup with 5 Mins of Jumprope alternating single unders on the first minute and Double Under Practice for the second (Cap at 30 Double Unders)
 
Then 3 rounds of:
 
12 Tempo Airsquats 
6 Inchworms
12 Lunges
6 Pushups
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  30 Double Unders
Min 2: 3-5 Deadlifts @ 65%
 
Conditioning:
 
As Many Rounds as Possible In 20 Minutes of:
 
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders
 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds of:
 
21 Banded Good Mornings
21 Banded Pull aparts
21 Situps
11 Tempo Airsquats
 
Strength:
On the 2^nd Min for 5 Sets Complete:
 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Jerk
 
Conditioning:
 
3 Rounds For Time Of:
 
50/40 Cal Bike
30 Situps
15 Hang Power Cleans 115/75
10 Strict Press 115/75
Run 400M
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
For Time:
 
400M Farmers Carry 50/35
30 Wallballs
30 Pullups
30 KB Swings
60 Back Rack Step Back Lunges 95/65
30 KB Swings
30 Pullups
30 Wallballs
400M Farmers Carry 50/35
 
Weekly Static Stretching complex:
 
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes