Week Of 073123

 

Week Of 073123

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

Week of 072423

 

Week of 072423

Monday Class at 5:00PM

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

5 2 Pushup Inchworms 

5 Rollover V Sits  

Mobility: 

1 Min Saddle Archer Each Side

2 Min Sumo Squat

2 Min Puppy Dog 

Conditioning: 

3 Rounds for Time of: 

Run 400M 

7 Clean and Jerks @ 50% 1RM

14 Box Jump Overs 

Strength: 

Front Squats 

9-9-9-9

@ 55% 1 RM 

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 

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 

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 071723

 

Week Of 071723

 Monday: Class at 5PM - Make up from Friday

Warmup with 5 Mins of Bike then 3 Rounds of: 

 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
1 Min Wrists each side

Conditioning:

 As Many Reps as Possible in 10 Minutes of:

 3-6-9-12-15-18-21…and so on of:

Double Dumbbell Clean and Jerk

Double Dumbbell Front Squat

Toes To Bar

 

Strength:

 

Bench Press

7-7-7-7-7

 

Using 60% Max across  

Wednesday: Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpee Broad Jumps 

10 Airsquats 

10 Situps 
 
Mobility:

2 Min Childs Pose
1 Min Twisted Cross Each Side   
2 Min Sumo Squat 
 
Conditioning:
 
For Time:

As Many Rounds as Possible in 20 Minutes of: 

Run 400M 

10 Clean and Jerks 

16 Walking Lunges 

18 Burpees 

Use no more than 135/95 or 55% Max Jerk

Strength:
 
8 Minutes To Establish a max Jerk from the floor 
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
2 Min Seated Forward Fold 

Conditioning:

5 Rounds each for time of: 

10 Strict Pullups 
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps 

*Rest 1 Minute Between Rounds 

**Same Barbell for both Movements 

***Score = Total weights used times Total Time to complete

 

Strength:

 

Deadlift 

3-3-3-3-3

Using 75% Max across 

 

Saturday:

 

Strength and Conditioning:

5 Rounds For Time:

30 KB SDHP

30 KB Russian Swings 

30 Cals Bike 

GO HEAVY....

 

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 071023

 Week Of 071023

 
Monday: Class at 5PM

Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Broad Jumps
10 Airsquats
5 Inchworms
10 Situps
 
Mobility:
 
2 Min Sumo Squat
2 Min Saddle
1 Min Wrists each side
 
Strength:
Front Squat
5-5-3-3-1-1
 
From The Floor - Climb AFA
 
Conditioning: 15 Min Cap

5 Rounds for Time of:
 
5 Power Cleans
10 Front Squats
15 Lateral Burpees  
 
Use Roughly 40 % Max Front Squat

Wednesday: Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:
Medball Slams
Medball Squats
Medball Press
Bear Crawl 50 Ft  
 
Mobility:

2 Min Childs Pose
1 Min Twisted Cross Each Side   
1 Min Lizard Each Side
 
Conditioning:
 
For Time: 15 Minute Cap
 
80 Wallballs
60 Pushups
40 KB Swings
20 Strict Pullups
 
Strength:
 
Barbell Row
7-7-7-7-7
 
*Using a weight that would allow for 10 reps but not 15
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
1 Min Wrists each side

Conditioning:

 As Many Reps as Possible in 10 Minutes of:

 3-6-9-12-15-18-21…and so on of:

Double Dumbbell Clean and Jerk

Double Dumbbell Front Squat

Toes To Bar

 

Strength:

 

Bench Press

 

7-7-7-7-7

 

Using 60% Max across  

 

Saturday:

 

No In Person Class Saturday July 15^Th – GET OUTSIDE AND ENJOY YOUR FITNESS IN A CREATIVE WAY

 

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 070323

Week Of 070323

Monday: Class at 5PM

Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Kip Swings
10 Situps
10 Jump Squats  
5 Rollover V sits
 
Mobility:
 
2 Min Sumo Squat
2 Min Saddle
2 Min Lizard each side
 
Strength:
8 Mins to establish a 1 Rep Max Squat Clean For The day
 
Conditioning: 
4 Rounds For Time of:
 
24 Toes To Bar
70 Double Unders
4 Squat Cleans @ 80% 1 RM

TUESDAY: 

RUN 2 MILES FOR TIME: HERE
 
Wednesday: 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
20 Lunges  
 
Mobility:
2 Min Standing Straddle
2 Min Standing Forward Fold  
1 Min Seal
Conditioning:
 
For Time:
 
10 Clean and Jerks (Heavy)
20 Front Squats (Heavier)
30 Deadlifts (Heaviest)
 
·        Goal weights, 135/95 – 165/115 – 255/175
(Or roughly 60%-Maxes)
 
Strength:
 
Deadlift
7-7-7
 
@ 65% 1 RM
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 2 Pushup Inchworms  
10 Airsquats
5 Strict Pullups
 
Conditioning:
 
As Many Rounds as Possible in 15 Minutes of:
 
20/15 Cal Bike
25 Goblet Squats
9 Burpee Pullups
 
·        Use a KB that allows for no more than 2 sets any round  
Strength:
 
Back Squat
7-7-7-7
 
Using 65% 1 RM
 
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: 
 
Every Minute on The minute for 36 Mins Complete:
 
Min 1 & 2 – Run 400M
Min 3 – 15 KB Swings
Min 4 – 18 Box Jumps
Min 5 – 14 Dumbbell Snatches
Min 6 – Rest
 
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