Week of 091222:

Your Choice.....

Week of 091222:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Medball Squats
10 Box Step Downs Each Leg
30 Singles
 
Conditioning:
 
5 Rounds for Time of:
 
10 Lateral Burpee Box Overs  
20 Medball Cleans
30 Double Unders
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5-7 Unbroken Chin-ups
Min 2: 3- 3 Sec Pause Front Squats @70%
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
6 Inchworms
12 Split Squats
6 Burpees  
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  15 Tap, Tap Pushups + 3 Deadstop Deadlifts @ 70%
Min 2: Rest
 
Conditioning:
 
For Time:
 
Run 800M
 
Then 3 rounds of:
 
5 Double Dumbbell Devils Press 50/35
10 Hang Power Cleans 135/95
 
Then: Run 800M
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds with an empty bar of:
 
5 Tempo Deadlifts
5 Tempo Back Squats
5 Back Rack Shoulder Press
10 Alternating Elbow Rotations
 
Strength:
On The 3^rd Minute for 5 Sets Complete:
 
7 Unbroken Cycles of:
1 Power Clean+1 Front Squat+1 Jerk+1 Back Squat+ 1 Back Rack Jerk
 
*Climb to a max unbroken set
 
Conditioning:
 
8 Rounds Each of 20 seconds on 10 Secs off - of the following:
 
Echo Bike
Push Press 75/55
KB Sumo Deadlift High Pull
 
*Rest 1 Minute Between Movements
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
As Many Rounds as Possible in 25 Minutes Of:
 
5 Strict Pullups
7 Burpees To A Target
16 Lateral Box Step Overs
 

• 3 Pushups On The Minute Including 0:00

 
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