Week Of 013023

Week Of 013023

Monday Class at 5:00PM

Warmup:

3 Rounds of:

5 Kip Swings 

5 Inchworms

5 No Pushup Burpees

30 Singles

Conditioning: 

"Cindy" 

As Many Rounds as Possible in 20 Minutes of: 

5 Pullups 

10 Pushups 

15 Airsquats 

Strength:

Barbell Row 

12-12-12-12

Mobility: 

2 Min Saddle

1 Min Saddle Archer Each side

1 Min Twisted Cross

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

10 Lunges 

10 Bootstrappers 

5 Broad Jumps 

Mobility:

2 Min Seated Forward Fold 

1 Min Seal or Sphinx

2 Min Puppy Dog 

Conditioning: 

4 Rounds for Time of: 

15/12 Cals Bike 

12 Hang Power Cleans (@ 50% Max Power Clean or 115/75 Max)

18 Bar Facing Burpees 

9 Push Press (Same Barbell)

*Rest 2:00 Between Rounds 

Strength:

Strict Press 

5-4-3-3-1-1

**Climb to a heavy single 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

50 Foot Inchworm

50 Foot Crab Walk 

50 Foot Bear Crawl

Mobility: 

1 Min Seated Straddle 

1 Min Single Leg Forward Fold Each side

1 Min Leaning Lizard Each side

Conditioning: 12 Minute Cap

21-15-9 Reps For Time of:

Deadlift @ 50% Max 

Box Jump 

Toes To Bar 

Strength: 

Deadlift

7-7-4-4-4

55-55-65-65-65% on sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

3 Mins on, 2:00 Off until all reps are complete of: 

35/25 Cals Bike 

Max Wallballs Until 100 

7 Round Max, If Wallballs are completed before 7 rounds you will still perform the 35/25 Cals until 7 Rounds are complete.  

WEEKLY 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

012323

                                                                         

Week of 012323

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 

15 Toe Touches

5 Kip Swings 

5 No Pushup Burpees

Conditioning: 12 Minute Time Cap 

5 Rounds for Time of: 

5 Deadlifts @ 60% 1 RM 

10 Burpees 

15 Airsquats 

Strength:

Weighted Pullups 

3-3-3-3-3-3

If less than 3 unbroken strict pullups - Scale to accumulate 30 of most difficult progression 

Mobility: 

2 Min Seated Forward fold

2 Seated Straddle  

1 Min Seal Position 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Sec Plank 

10 Airsquats 

10 Situps

30 Single Jumps 

Mobility:

1 Min Wrist Stretch Each side 

1 Min Seal Pose 

1 Min Lizard each side 

Conditioning: 

As many Rounds as Possible in 14 Minutes of: 

30 Hand Release Pushups 

40 Wallballs 

80 Double Unders (or 1 Min Practice)

Strength:

Push Press 

4-4-4-4-4

Use 80% Of 1 RM Strict Press (Floor or rack)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

5 2 Pushsup Inchworms 

5 Rollover V Sits  

Mobility: 

1 Min Saddle Archer Each Side

2 Min Sumo Squat

2 Min Puppy Dog 

Conditioning: 

2 Rounds For Time: 

50 KB Swings 

25 Toes To Bar 

50 Box Jump Overs 

Strength: 

Front Squats 

9-9-9-9

@ 55% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

As Many Rounds as Possible in 25 Minutes of: 

Bike 1800M 

8 Devils Press 

8 Dumbbell Hang Cleans 

8 Dumbbell Push Press

Using a weight 8 Push Press is possible when fresh..

WEEKLY 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

Week of 011623

Week of 011623

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 

15 Toe Touches

10 Inchworms 

Conditioning: 

2 Rounds for Time of: 

100 Single Unders 

5 Deadlifts @ 65% Of Days Max 

Rest 2 Mins 

2 Rounds For time of: 

30 Wallballs 

5 Deadlifts @ 65% of Days Max 

Rest 2 Mins

2 Rounds For time of: 

40 Burpees 

5 Deadlifts @ 65% of Days Max 

Strength:

8 Mins to establish a max Deadlift for the Day 

Mobility: 

2 Min Seated Forward fold

2 Seated Straddle  

1 Min Seal Position 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

5 Inchworms

10 Airsquats 

10 Situps

Mobility:

1 Min Twisted Cross Each side 

1 Min Tall Dragon Pose each side 

1 Min Lizard each side 

Conditioning: 15 Minute Time Cap 

4 Rounds For Time of: 

50 Pushups 

35 KB Swings 

20 Goblet Lunges 

*Use a KB that you have the ability to do 35 Unbroken swings with.  This will allow the load to be suffiecient for the higher rep lunges.. If stabilty is a problem in the lunges, do not use weight on the lunges.  

Strength:

Bench Press 

5-5-5-5-5

Use 65% Of 1 RM for all sets 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

5 Strict Pullups 

5 Rollover V Sits 

10 Lunges 

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min Sumo Squat

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

Bike 1200M 

15 Thrusters 65/45

12 Pullups 

Strength: 

Back Squats 

7-7-7-7

*Use 55% of 1 RM for all sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

45 Clean and Jerks Using 55% Max Jerk 

*Every Minute on the Minute until Everyone is Done Stop and Perform a 50 Foot Farmers carry 50/35

WEEKLY 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

Week of 010923

                                                                 

Week of 010923

Monday Class at 5:00PM

Warmup with 5 Mins of Bike 

Then 3 Rounds of:

20 Lunges 

5 Rollover V sits

10 Airsquats 

45 Flutterkicks 

Conditioning: 15 Minute Time Cap 

50-40-30-20-10 Reps For Time of: 

KB Goblet Lunges (Per Leg)

Situps 

KB Swings 

*Use a weight you could complete 25 unbroken KB Swings with when fresh 

Strength:

Back Squat 

7-7-7-7-7

*Using 55% Of 1 RM for All Sets 

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup Inchworms 

15 Toe Touches 

10 Airsquats 

Mobility:

1 Min Twisted Cross Each Side 

1 Min Tall Dragon Each Side 

1 Min Seated Straddle 

2 Min Seated Forward Fold

Conditioning: 15 Minute Time Cap 

6 Rounds for Time of; 

3 Deadlifts @ 70% Max (275/185 Max)

7 Strict Pullups (Bands where needed)

14 Burpee Box Jumps 

Strength:

Strict Press 

5-5-5-5-5

Use 65% Of 1 RM for all sets 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

10 Pushups 

10 Situps 

5 Strict Pullups 

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min Sumo Squat

Conditioning: 

Death By Bike Calories for 12 Minutes 

Rest 3 Minutes and then:

Death By Hang Squat Cleans @ 50% Max Squat Clean For 12 Minutes

If a round is failed go back to 1 on the next minute until 12 minutes is complete...

Strength: 

8 Mins to Establish a 1 Rep Max Squat Clean 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

4 Rounds For Time of: 

18/15 Calories Bike 

15 Toes To Bar 

12 Thrusters 

9 Bar Facing Burpees 

*Thrusters should be a weight that can be done for 15 Reps when fresh but not 25 

WEEKLY 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

Week of 010223

 

Week of 010223

Monday Class at 5:00PM

Warmup with 5 Mins Jumprope

Then 3 Rounds of:

10 Tempo Squats 

5 Inchworms 

10 Kip Swings 

30 Singles 

Conditioning: 12 Minute Time Cap 

3 Rounds for time: 10 Minute Time Cap 

15 Thrusters 

50 Double Unders 

*Use the weight you used on Front Squats or 135/95 Max

Strength:

Front Squat 

10-10-10

Using 35% 1 RM Back Squat 

Mobility: 

1 Min Wrists Each Side 
1 Min Twisted Cross Each Side 

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup Inchworms 

5 Burpees

10 Jump Squats

10 Situps

Mobility:

1 Min Pigeon Each Side 

2 Min Seated Forward Fold

1 Min Seal Stretch

Strength:

Bench Press 

15-12-9-7-7

Conditioning: 12 Min Cap

50-35-20 Reps For Time of: 

Wallballs 

Russian KB Swings 

* Looking to go one step heavier than usual on KB Swings here since we are not going overhead...

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

10 Kip Swings 

10 Pushups

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min  Sumo Squat

1 Min Butterfly Groin Stretch

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

7 Deadlifts Using 55% of you 1RM

14 Dumbbell Push Press 50/35

7 Lateral Burpees

14 Pullups 

Strength: 

Barbell Row

10-10-10-10

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

On The 6th Minute for 24 Minutes Complete:

Bike 15/12 Calories

12 Toes To Bar 

12 Clean and Jerk 

Bike 15/12 Calories

Use a weight that you can do in no more than 2 sets each round...

WEEKLY 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