Week Of 082823

 Week Of 082823

Monday Class at 5:00PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

15 Toe Touches 

5 Rollover V sits 

10 Pushups 

Mobility:

1 Min Lizard each side

2 Min Sumo Squat 

1 Min Seal

Strength:

Strict Press 

5-5-5-5-5

Using Roughly 70% Across 

Climb AFA 

Conditioning: 

Every Minute on the Minute for 20 Minutes Complete: 

Min 1 - 15 KB Sumo Deadlift High Pulls 

Min 2 - 6 Burpee Pullups 

Min 3 - 15/12 Cals Bike 

Min 4- 15 KB Swings 

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

10 Airsquats 

10 Situps 

5 High Reach Burpees

Strength:

Front Squat 

5-5-5-5-5

Using Roughly 70% Across 

Conditioning: 18 Minute Time Cap 

4 Rounds for Time of: 

Run 400M 

5 Power Cleans @ 55% Max (No More than 185/135)

15 Toes To bar 

Mobility:  

2 Min Seated Forward Fold 

2 Min Saddle Pose 

1 Min Child Pose 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Toy Soldiers 

5 Inchworms

5 Rollover v sits 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

1 Min Puppy Dog 

Strength: 

Deadlift 

5-5-5-5-5

Using Roughly 65% Across 

Conditioning: 20 Min Cap 

6 Rounds for Time of: 

14/11 Cals Bike 

10 Burpee Box Jump Overs 

100 Ft Farmers Carry (Combined weight of 150/100 Goal)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time: No Time Cap 

30 Clean and Jerks 

150 Airsquats 

20 Thrusters 

100 Pushups 

150 Situps 

30 Push Press 

(115/75 Goal)

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