Sunday, May 7, 2023

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

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