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