Week Of 022523

                       

                                                             ** OR WOMAN...   

                                                                 Week Of 022523

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 High Reach Burpees

10 Airsquats 

5 Inchworms 

30 Mountain Climbers 

Strength:

8 Minutes to Establish a 1 rep Max Bench Press for the day 

Conditioning:

Every Minute on the Minute for 18 Minutes Complete: 

Min 1: 21 KB SDHP

Min 2: 10 Bench Press @ 50% 1 RM

Min 3: 10/8 Bike Calories

Mobility:  

1 Min Wrists Each side

1 Min Twisted Cross each side

2 min Seated Straddle

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

30 Sec Bar Hang

5 Kip Swings 

30 Sec Plank 

10 Airsquats

Mobility:

1 Min Sumo Squat 

1 Min Lizard each side

1 Min Seated Forward Fold

Strength:

Front Squat 

3-3-3-3-3

@ 60% 1 Rep Max 1RM Back squat

Conditioning: 15 Minute Time Cap 

5 Rounds for Time of: 

200 Foot Farmers Carry

10 Dumbell Burpees 

40 Situps 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press 

**Empty Bar 

Mobility: 

1 Min Down dog

1 Min Childs Pose

1 Min Seal

1 Min Seated Forward fold

Strength: 

8 Mins to Establish a 1 rep Max Push Press 

*Take from the floor

Conditioning: 18 Minute Cap 

3 Rounds for Time of: 

5 Reps of: 1 Power Clean + 1 Lunge + 1 Lunge + 1 Push Press @ 65% 1 RM Push Press 

3 Rounds of: 5 Pullups + 10 Pushups + 15 Airsqauts

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

3 Rounds for for Time of:

800M Run 

50 Wallballs 

50 Box Jumps 

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 021923

                                                                 

                                                                    Week Of 021923

Monday Class at 5:00PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

5 Broad Jumps 

5 Inchworms

10 Airsquats

5 Empty Bar Deadlifts 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans 

*Reps Should be Touch and go, Take time to warm up to a challenging first weight and then begin working sets - climb each set until a safe but maximum set is achieved... If you fail along the way, go back down to last successful weight and stay there for remaining sets.   

Conditioning: 12 Minute Time Cap 

3 Rounds For Time 

100 Double Unders (lateral hops for anyone with less than 20 Unbroken doubles)

20 Power Cleans @ 55% of todays 3 rep Max 

Mobility:  

1 Min Wrists Each side

2 Min Seal 

1 Min Leaning Lizard each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

10 Situps

10 Airsquats

8 Pushups

Mobility:

1 Min Sumo Squat 

1 Min Standing Forward Fold

1 Min Standing Straddle

1 Min Sumo Squat

Strength:

Back Squat 

6-6-6-6-6

@ 60% 1 Rep Max 

Conditioning: 15 Minute Time Cap 

For Time: 

30 Strict Pullups 

Rest exactly 2 Minutes then: 

4 Rounds for Time of: 

50 Foot Bear Crawl

15 Burpees 

15 Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

16 Lunges 

5 High Reach Burpees

5 Broad Jumps 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min single Leg Forward fold each side

Strength: 

Strict Press

7-7-7-7

Using 65% 1 Rep Max across

Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

10 Deadlifts @ 65% 1 Rep Max

20 Box Jump Overs 

30 Wallballs

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

800M Run 

45 Squat Clean Thrusters 

800M Run 

*Use a weight that would allow for no less than 3 unbroken but no more than 7

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 021323

 Week Of 021323

Monday Class at 5:00PM

Warmup with 5 minutes bike then:

3 Rounds of: 

10 Airsquats 
10 Situps 
10 Pushups 

Strength:

On The 1:30 for 7 Sets Complete: 

High Hang Power Clean + Hang Power Clean + Power Clean

Climbing to A Max for the complex 

Conditioning:

As Many Rounds as Possible in 15 Minutes of: 

25 KB Sumo Deadlift High Pulls

10 Bar Facing Burpees 

5 Power Cleans @ Complex Max

Mobility:  

1 Min Wrists Each side

2 Min Sumo Squat

1 Min Single Leg Forward Fold each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Jumprope Then 3 Rounds of:

5 Kip Swings 

5 2 Pushup Inchworms

10 Lunges 

30 Sec Squat Hold

Mobility:

2 Min Sumo Squat 

1 Min lizard Each side

1 Min Standing Forward Fold

1 Min Standing Straddle

Strength:

Barbell Row

7-7-7-7-7

Conditioning: 12 minute cap

For Time: 

150 Double Unders 

30 Front Squats 

15 Strict Pullups 

100 Double Unders 

20 Front Squats 

12 Strict Pullups 

75 Double Unders 

10 Front Squats 

9 Strict Pullups 

Use Roughly 55% of your Front Squat Max

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Pushups 

5 Kip Swings 

3 Strict Pullups 

10 Situps 

10 Tempo Squats

Mobility: 

1 Min Seal Pose

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

Strength: 

Bench Press 

8 Minutes to establish a 1 Rep Max 

Conditioning: 15 Minute Cap 

5 Rounds For Time of: 

15 Bench Press @ 55% 1 RM 

15 Toes to Bar 

15 KB Swings 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Every 2 Minutes for 20 Minutes Complete: 

10/8 Cals Bike 

150' Shuttle Run (25' Segments)

All Out Sprint every 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

Week Of 020623

Week Of 020623

Monday Class at 5:00PM

Warmup with 5 minutes bike then: 

3 Rounds of: 

16 Step Back Lunges 
10 Pushups 
5 High Reach Burpees 

Conditioning: 15 Minute Time Cap 

3 Rounds for Time of: 

16 Single Dumbbell Goblet Lunges

20 Dumbbell Hang Clean and Jerks (Alternate every 5)

Run 400M 

Strength:

Bench Press

10-10-10-10

Use 50% Max on all Sets 

Mobility: 

2 Min Saddle

1 Min Saddle Archer Each side

1 Min Twisted Cross

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Jumprope Then 3 Rounds of:

5 Broad Jumps 

5 2 Pushup Inchworms

10 Airsquats

5 Rollover V sits

Mobility:

1 Min Wrist Stretch Each Side

2 Min Sumo Squat 

1 min Leaning lizard Each side

Strength: On The 1:30 for 7 Sets Complete: 

2 Power Cleans + 3 Front Squats @ 70% Front Squat Max 

Conditioning: 12 minute cap

2 Rounds for Time of: 

25 Thrusters (Using 50-55% of bodyweight/goal bw)

35 Lateral Burpees 

100 Double Unders 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

20 Toy Soldiers 

10 Tempo Squats 

10 Situps 

Mobility: 

2 Min Seated Straddle 

1 Min Butterfly Groin Stretch

2 Min Sumo Squat

Conditioning: 

On The Minute for 20 Mins Complete: 

Min 2: Bike 15/12 Calories 

Min 1: 15 Toes to Bar 

Strength: 

Deadlift

5-5-5-5-5

60% on sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Teams of 2 Complete As Many reps as possible in 20 Minutes of: 

150 Wallballs 

50 Strict Pullups 

50 Clean and Jerks Using roughly 60% Jerk Max 

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