Week Of 052923

As we roll into the last few days of the real food challenge I am hoping those of you that stuck to it or at least did your best to stick to it got the chance to recognize some habits that could be tightened up a bit.  I have heard from a few of you how you have noticed the difference in energy and overall better feeling just from eliminating some of the poor quality foods that sometimes we take in without noticing.  The goal of this challenge wasn't to get you to cut calories, lose weight or deprive yourself of the things you enjoy, the goal was simply to get you to recognize that the quality of the food we eat makes all the difference in the way we think, feel and perform and making slight changes in those foods and being conscious of the foods that don't help that can make a big difference.  The aesthetic results are simply the byproduct of the things we are and aren't doing not the primary focus.  This is not me saying that there is not a time and a place for foods that aren't exactly high quality or processed foods that we are simply eating for pleasure it is just me looking for you to take the chance to step back from those foods become aware of them and then distinguish which of these foods are, "Sometimes" foods and which are, "All the time" foods.  The foods that we were meant to eat should be those that you have been taking in this month, plants and animals, the rest have their place but they should be seen as something you have as a treat not as a staple, if we are trying to fuel ourselves for the best performance (life), we have to recognize that the things we are eating are either helping or hurting that process and obviously whichever way we lean more towards the results will also lean. Fuel your vehicle with quality fuel, get quality results, fuel it with low quality fuel, it's going to drive like shit... it's just that simple.... Hope you guys have noticed some changes worth keeping and stick to them the majority of the time... I'll be rewarding those of you that I feel made a solid effort at this towards the end of the week and I'll be hoping you'll decide continuing this lifestyle for the majority of your meals is not only pretty easy and enjoyable but also well worth it.. Good work...

Week Of 052923

Monday: Combined Kids and adult Memorial Day Class at 8:30AM

Warmup with a 3-5 Min Jog

Then: Dynamic Class Warmup 

 
Strength and Conditioning:
 
For Time:
 
20 Deadlifts (65% Max)
400M Run
20 Kettlebell Swings (Heavier than normal)
400M Run
20 Front Squats (3/4BW/1/2BW)
400M Run
20 Burpees
400M  Run
20 Chest-to-Bar Pull-Ups
400M Run
20 Box Jumps
400M Run
20 Dumbbell Squat Cleans (½ BW Total)
400M Run
 
Immediately following the workout go directly into establishing a Max on the following Complex:
 
2 Deadlifts
1 Power Clean
1 Hang Squat Clean
 
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Tempo Squats
5 Inchworms
16 Lunges
8 Pushups
 
Mobility:
3 Min Sumo Squat  
2 Min Seal
1 Min Seated forward Fold
Conditioning:
 
3 Rounds for Time of:
 
Bike 2000M
50 Wall Balls
50 Situps
Strength:
Dumbbell Bench Press
9-9-9-9-9
 
*Use a weight you can safely do 12 but not 20
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
5 Strict Pull-ups 
10 Pushups
15 Airsquats
 
Mobility: 
 
1 Min Lizard each side
2 Min Happy Baby  
2 Min Forward Dragon Each side 
 
Conditioning: 15 Minute Cap
 
5 rounds for time of:
 
10 Box Jumps
9 Front Squats
8 Push Press
7 Toes To Bar
6 Lateral Burpees
 
·        Use 80% Strict Press Max for both barbell movements
 
Strength: 
 
Back Squat
3-3-3-3-3
 
@ 80% Back Squat Max  

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
Every Minute on the minute for 6 Rounds Complete:
 
Min 1: Bike 15/12 Calories
Min 2: 15 KB Sumo Deadlift High Pulls
Min 3: 15 Box Jumps
Min 4: 15 KB Swings
Min 5: 15 Burpees  
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

052223

  

Week Of 052223

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees

Empty Barbell 

Conditioning: 10 Minute Time Cap 

“Grace”

For Time:

30 Clean and Jerks 

* Use 55% Max Clean and Jerk (135/95 Max)

Strength:

8 Mins to Establish a Max Clean and Jerk 

Mobility: 

2 Min Sumo Squat
2 Min Seated Forward Fold 

1 Min. Twisted Cross Each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

5 Inchworms

10 Airsquats

30 Singles 

Mobility:

2 Min Down Dog 
2 Min Lizard each side 

1 Min Seal

Conditioning: 10 Min Cap 

“Meghan”

21-15-9 Reps for time of:

Burpees 

KB Swings 

Double Unders 

* Use a Kb That allows for unbroken sets with difficulty

Strength:

Strict Press

5-5-5-5-5

Use 80% 1RM

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

5 Strict Pull-ups 

5 Broad Jumps 

10 Airsquats

10 Pushups 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist Each side 

2 Min Forward Dragon Each side 

Conditioning:

“Running Jackie”

For Time:

Run 800M 

45 Thrusters 45/35

30 Pull-ups 

Strength: 

Thruster

5-5-5-5-5

@ 80% 1 RM Thruster 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

“Linda”

10 Down To 1 Reps of:

Deadlift (1.5XBW/BW)

Bench Press (BW/.75BW)

Clean (.75BW/.5 BW)

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 051523

  

Week Of 051523

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Airsquats 

10 Sit-ups 

10 Push-ups 

Conditioning: 12 Minute Time Cap 

5 Rounds for time of:

5 Power Cleans 

5 Front Squats 

5 Shoulder To Overhead 

*Use 75% of Max Overhead load 

Strength:

8 Mins to Establish a Max shoulder to overhead from the floor 

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

5 Kip swings 

10 Jumping Lunges 

5 Burpees

Mobility:

2 Min Sumo Squat
2 Min Dragon Each Side 

1 Min Seal

Conditioning:

As Many Rounds as Possible in 10 Minutes of:

3 Toes To Bar 

6 Push-ups (Veterans do Ring Pushups or Ring Dips)

9 Box Jump Overs 

Strength:

Bench Press

10-10-10-10

@ 55% Max across 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

5 Strict Pull-ups 

5 Inchworms 

5 Broad jumps 

10 Jump Squats 

Mobility: 

1 Min puppy dog 

2 min sumo squat 

3 min seated straddle (side, middle, side)

Conditioning:

15-12-9-6-3 Reps For Time of:

Pull-ups 

Thrusters @ 50% Max Thruster 

* Run 400M Between rounds 

Strength: 

8 Mins to Establish a max thruster from the rack 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

4 Rounds for time of:

Bike 25/22 Cals 

50Ft Goblet Walking Lunges

25 Deadlifts @35% Max 

15 Dumbbell Strict Press

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 050823

 

Week Of 050823

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Tempo Squats 

5 Kip Swings 

5 Inchworms

30 Singles 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

5 Dumbbell Thruster

10 Toes To Bar 

30 Double Unders

*Using Dumbbells you can safely perform 8-12 Reps With 

Strength:

Dumbbell Bench Press

15-15-15-15

Use a weight you can safely control for 18 Reps for all sets

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

15 Situps 

5 Rollover V sits 

5 Kip Swings

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Saddle Archer
2 Min Sumo Squat

Conditioning: 15 Min Cap

10 Rounds For Time of: 

6 Strict Pullups 

60 FlutterKicks 

10 Back Squats 75/55

* Barbell Should be Light (Use no More than 25% 1RM)

Strength:

Barbell Row 

10-10-10-10

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

15 Toe Touches 

12 Lunges 

20 Shoulder Taps 

5 Broad Jumps 

Mobility: 

1 Min single Leg Forward Fold

2 Min sumo Squat

1 Min Twisted Cross Each Side

Conditioning:

As Many Rounds as possible in 5 Minutes of: 

15/12 Calorie Bike 

15 Pushups 

15 Burpees

Rest 3 Minutes and repeat as 12*, 12, 12 and then 9*,9,9

*9/7

Strength: 

Deadlift

7-7-7-7

Using 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