Week Of 101022
Monday:
Class at 5:00 PM
Warmup with a 3-5 Min Jog
Then 3 Rounds of:
10 Broad Jumps
5 Kip Swings
10 Pushups
5 Rollover V sits
Conditioning: 15 Min Time Cap
4 Rounds for time of:
15 Wall Balls 20/14
12 Pull-ups
12 Kettlebell Swings, 35/25
12 Shoulder Press, 55% 1RM
Strength:
Wednesday:
Warmup with 5 Mins of Bike Then 3 Rounds of:
Build up to 60% of your 1 RM and then perform all sets at that weight
Bench Press
4 Sets of 7-10 Reps @ 60% of 1 RM Bench Press
Mobility:
2 Min Tall Saddle
1 Min Each Side Saddle Archer
1 Min Each Side Forward Leaning Dragon
2 Min Seated Straddle
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
15 Tempo Air Squats
5 Box Jumps
5 High Reach Burpees
Mobility:
1 Min Wrist Strech Top and Bottom
1 Min Seal or Sphinx
2 Min Leaning Dragon each side
1 Min spinal Twist each side
Conditioning:
For time:
10 Front Squats, (.3-.5 Bodyweight)
20 Box Step-ups 24/20
Rest 3 mins –
10 Front Squats, (.3-.5 Bodyweight)
25/18 Air Bike Calories
Rest 3 mins –
10 Front Squats, (.3-.5 Bodyweight)
50 Sit-ups
Strength:
5 Sets of 7 Barbell Row
Use a load that can completed unbroken slow and controlled for all sets
Friday:
Warmup with: 800M Run Then 3 Rounds of:
Class at 5:00PM
Warmup with: 800M Run Then 3 Rounds of:
10 Tempo Squats
10 Shoulder Taps
10 Jump Squats
15 Toe Touches
On The 2nd Minute for 10 Minutes Complete:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
@ 55% Max Squat Clean
Conditioning: 12 Minute Time Cap
10 rounds for time of:
10 Left + 10 Right Dumbbell Deadlifts 35/25
10 Dumbbell Floor Press, 35/25
10 Burpees
Mobility:
1 Min Wrist Stretches each side
2 Min Sumo Squat
2 Min Saddle Pose
1 Min Downward Dog
Saturday:
Class at 8:30am
Warmup With: 3-5 Min Run Then:
Dynamic Group Warm Up
Workout:
4 Rounds for time of:
Run 400M
50 Airsquats
100 Meter Uphill Farmers Carry 2 X 53/35
Mobility:
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
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