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