Week Of 062623

 

Week Of 062623

Monday: Class at 5PM
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees
 
*Use an empty Barbell
 
Mobility:
 
2 Min Sumo Squat
1 Min Wrists each side
1 Min Single leg forward fold
 
Strength:
8 Mins to establish a 1 Rep Max Power Clean for the day
 
Conditioning: 
On the 2:30 for 6 Rds complete:
50 Double Unders
10 Power Cleans @ 60%
 
*No Heavier than 135/95
 
Wednesday: Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Airsquats
5 Burpees
10 Rollover V sits
 
Mobility:
2 Min Standing Straddle
2 Min Frog Pose
1 Min Seal
Conditioning:
 
10 Rds for Time of:
 
10 Single Arm Dumbbell Thrusters  
Run 100M Uphill
Strength:
Push Press
4-4-4-4-4
 
Use roughly 90% of strict press max
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Kip Swings
10 Pushups
15 Airsquats
 
Conditioning:
 
5 Rounds for time of:
 
15/12 Cals Bike
15 Situps
10 Burpee Box Jump Overs
5 Strict Pullups
 
Strength:
 
Underhand Barbell Row
10-10-10-10
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Forward Fold Each Side
1 Min Lizard each side

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning: 
 
5 Rounds for Time of:
Run 400M
30 Wallballs
15 Deadlifts @ Roughly 55% Max
 
No Heavier than 225/155
 
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 061923

 

Week Of 061923

Monday: Class at 5PM

Warmup with a 3-5 Min Jog Then 3 Rds of:
 
10 Inchworms
10 Airsquats
10 Rollover V sits
 
Mobility:
 
2 Min Sumo Squat
1 Min Standing Forward Fold
2 Min Dragon Each side
 
Conditioning: 15 Min Cap
 
3 Rounds for Time of:
 
Run 400M
20 Walking Lunges
15 KB Swings
10 Front Squats @ 55% Max Front Squat (155/105 Max)
 
Strength:
 
Weighted Strict Pullups
3-3-3-3-3-3-3
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats
5 Pushups  
10 Lunges
5 Situps
 
Mobility:

1 Min Lizard Each side
3 Min Sumo Squat
1 Min Seal
Conditioning:
 
As Many Rounds as possible in 5 Minutes of:
 
21/18 Cals Bike
15 Wallball
9 Burpees
 
Rest 2 Minutes and repeat as:
 
15/11 Cals Bike
12 Wallballs
6 Burpees
 
Rest 2 Minutes and repeat as:
 
12/9 Cals Bike
6 Wallballs
3 Burpees
 
Strength:
Back Squat
7-7-7-7
 
Use roughly 60% For all sets
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees
 
*Use an empty Barbell
 
Mobility: 
 
2 Min Sumo Squat   
1 Min Twisted Cross Each Side
2 Min Puppy Dog
 
Conditioning:
 
Conditioning: 15 Min Cap
 
For Time:
 
Run 800M (or 40 cals bike)
10 50 Ft Bear Crawls (Down and Back)
20 Power Cleans @ 70% Max (No Heavier than 155/105)
40 Box Jump Overs
 
Strength: 
 
Strict Press
7-7-7-7-7
 
Using 65% Max Strict Press

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
On The 2^nd Minute for 10 minutes complete:
3 Rds of:
 
3 Deadlifts @ 50% Max (No heavier than 225/155)
5 Toes To Bar
7 Airsquats
 
Directly into On The 2^nd Minute for 10 minutes complete:
3 Rds of:
 
3 Strict Pullups
5 Hand Release Pushups
7 Situps
*If Unable to finish first 3 rds cycle of either triplet by 1:30 scale to 1, 3, 5 Reps.
 
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 061223

 

Week Of 061223

Monday: Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rds of:
 
5 Burpees 
5 Broad Jumps
5 Jump Squats
5 Rollover V sits
 
Mobility:
 
1 Min Twisted Cross Each side
2 Min Sumo Squat
1 Min Lizard each side
 
Conditioning:
 
As Many Rounds as Possible in 20 Minutes of:
 
5 Strict Pullups
10 Pushups
15 Airsquats
 
Strength:
 
Bench Press
10-10-10-10
 
Use 55% Max Across
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles
5 Inchworms
10 Airsquats
 
Mobility:
2 Min Puppy Dog  
2 Min Sumo Squat
1 Min Seal
Conditioning: 15 Minute Time cap
 
For Time:
 
200 Double-Unders
100 Wallballs
200 Double-Unders
 
Strength:
Front Squat
5-7-10-7-5
*Use the same challenging load across all sets (Roughly 60% Front squat max)
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
15 Toe Touhes
10 Airsquats
5 Rollover V sits
5 Burpees
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Standing Forward Fold
2 Min Saddle
 
Conditioning:
 
For Time:
 
75 KB SDHP
Bike 500 meters
75 Situps
Bike 500 meters
50 KB SDHP
Bike 500 meters
50 Situps
Bike 500 meters
25 KB SDHP
Bike 500 meters
25 Situps
Bike 500 meters
 
Strength: 
 
Barbell Row
10-10-10-10

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
5 rounds for time of:
 
20 Weighted step-ups (or not)
15 Power Cleans
10 Jerks
 
Use roughly 70% Max Clean for both bars
 
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 060523

Week Of 060523

Monday: Class at 5PM

Warmup with a 3-5 Min Jog
Then 3 Rds of:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees 
 
Mobility:
 
1 Min Wrists stretch each side
1 Min Twisted Cross Each side
2 Min Sumo Squat
 
Conditioning:
 
30-20-10 Reps For Time of:
 
Hang Power Clean Using 55% Max Power Clean
Pullups
 
Strength:
 
OT2M X 7
 
3 Power Cleans + 3 Hang Power Cleans
 
Climb AFA
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike 

Then 3 Rounds of:

10 Airsquats
10 Pushups
10 Situps
5 Kip Swings
 
Mobility:

1 Min Twisted Cross Each side
2 Min Seated Straddle
1 Min Seal

Conditioning:
 
As Many Rounds as Possible in 10 Minutes Of:
 
12 Dumbbell Push Press
9 Dumbbell Deadlifts
6 Devils Press
3 Shuttle Runs (25ft out and back 3X)
 
*Use a Dumbbell weight that will not need to be broken more than twice during Push Press (50/35 Max)
 
Strength:

Strict Press
5-5-5-5-5
 
Using 70% Strict Press Max
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
5 Burpee Pullups
10 Airsquats
5 Rollover V sits
10 Situps
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Seated Forward Fold
1 Min Pigeon Each side  
 
Conditioning: 20 Minute Cap
 
For Time:
 
45 KB Swings
Run 800M
35 KB Swings
Bike 50/40 Cals
25 KB Swings
Run 800M
15 KB Swings
 
*Use a KB a bit heavier than usual
 
Strength: 
 
Deadlift
5-5-5-5
 
Using 75% Across

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:

12-9-6-3 Reps For Time of:
 
Squat Cleans
Toes To Bar
Push Jerks
Pullups
Bar Facing Burpees
 

*25 Calorie Bike after 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